Close Grip Bench Press

General And Specifics

• if you use a heavy weight, you have to use a squat rack as well
• ideally, you have a partner who can help you with the last repetitions, whereby the barbell workout is even more effective

Starting Position

• lay down onto the bench evenly
• pick up the barbell with narrow over hand grip, the gap is about one hand wide
• balance the weight between your hands

Correct Execution

• bend the arms slowly and let the barbell sink down to your chest
• attention: keep the elbows close to the torso all the time
• the elbows should not turn outwards to keep the focus on the triceps
• keep your head on the bench and avoid a hollow-back
• guide the weight back up again and repeat the barbell exercise several times