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How To Do The Close Grip Bench Press.

How To Do The Close Grip Bench Press.

The close-grip bench press is great for targeting your chest and triceps muscles. It requires more stability than the regular bench press, making it a great way to strengthen your core muscles.

If you’re looking for an effective way to build muscle and strength in your upper body, the close grip bench press is something you should try. To do the exercise:

  • Start by lying on a flat bench with your feet planted on the floor.
  • Keep your hands slightly wider than shoulder-width apart while holding a barbell or dumbbell.
  • Slowly lower the weight until it touches your chest, then drive up using only your arms to push back up until they are almost straight.

List Of Steps To Do The Close Grip Bench Press.

  • Lie on a flat bench with your feet flat on the ground
  • Grab the barbell with your hands close together
  • Lift the barbell off the rack and hold it 
  • Lower the barbell slowly toward your chest
  • Pause briefly when the barbell touches your chest.
  • Push the barbell back up to the starting position by extending your arms.

  • Lie on a flat bench with your feet flat on the ground.

The close-grip bench press is a great way to build strength and upper body size. It is one of the most popular exercises among bodybuilders and weightlifters alike.

The key to performing this exercise is lying on a flat bench with your feet on the ground. It helps ensure your back remains straight during the exercise, preventing unnecessary strain or injury. 

When executing the close grip bench press, ensure that your hands are placed slightly more than shoulder-width apart on the barbell, with your thumbs wrapped around it securely.

From here, you will then begin to lower the barbell towards your chest in a controlled manner, allowing it to gently touch before pushing back up against resistance until your arms reach full extension again.

  • Grab the barbell with your hands close together.

The close-grip bench press is great for building upper body strength. It involves gripping the barbell with your hands close together and pressing it up off your chest.

This isolation exercise targets the triceps muscles and works the chest, shoulders, and back as stabilizers. There are several benefits to performing this exercise with a close grip including increased muscle activation of the triceps, improved stability through a narrower base of support, and an increased range of motion.

When attempting the close grip bench press, you must grab the barbell with your hands placed very close together – approximately 8-12 inches apart from each other. It will help ensure you target the correct muscles when pressing upwards.

  • Lift the barbell off the rack and hold it.

The Close Grip Bench Press is one of the most effective exercises to strengthen and build your chest muscles. To perform this exercise, lift the barbell off the rack and hold it securely above your chest. It requires a firm grip on the barbell with hands placed no more than shoulder-width apart. 

Once you have picked up the barbell from its resting position on the rack and held it securely, your next step is to lower it slowly towards your chest while keeping control of both ends of the weight.

As you do so, make sure that your elbows stay tucked in close to your body; if they flare out too far, you run an increased risk of injury.

How To Do The Close Grip Bench Press.
  • Lower the barbell slowly toward your chest.

The Close Grip Bench Press is popular for building upper body strength and size. It’s a great way to target the chest, triceps, and shoulders. But it can be dangerous if not done properly. 

When performing the Close Grip Bench Press, always start with lighter weights until you are comfortable with your form. As you lower the barbell to your chest, keep your elbows close to your sides and ensure it’s just above your nipple line when it touches your chest.

It will help activate the correct muscles while allowing space for proper breathing during the lift. Ensure you don’t bounce or drop the barbell onto your chest, as this can cause serious injury to yourself or those around you.

  • Pause briefly when the barbell touches your chest.

The close grip bench press is important for anyone looking to strengthen their upper body and chest muscles. Although it looks simple, you must follow several key steps to perform the exercise properly and safely.

One of the most important steps when performing this exercise is pausing briefly when the barbell touches your chest.

When doing a close grip bench press, keep a neutral spine while lifting and lowering the barbell. As you lower it to your chest, pause briefly before pressing up with full control back into starting position.

This brief pause will help create tension in your chest muscles and keep them engaged throughout the movement, leading to better results from the exercise over time.

  • Push the barbell back up to the starting position by extending your arms.

The close grip bench press is a great upper body exercise for building powerful arms and chest muscles.

It involves pressing a barbell up from the chest while keeping your hands close together. When done correctly, this exercise can help improve strength and muscular size in both the chest and arms. 

To do the close grip bench press:

  • Start by positioning yourself on the flat bench with your feet firmly planted on the floor.
  • Take hold of the barbell with your hands placed slightly closer together than shoulder width apart.
  • Lower the barbell to your lower chest before pushing it back to its starting position by extending your arms.
  • Make sure you keep control of both movements as you bring them up and down at a steady pace throughout each repetition.
  • As you become comfortable with this motion, feel free to increase weight or reps to challenge yourself further.

Safety steps to follow during close grip bench press.

  • Keep a good position
  • Your feet must be remain flat on the floor.
  • Don’t lock your arms at the top.
  • Grab the barbell with both hands with an underhand grip.
  • Your feet must remain still on the floor throughout.
  • Your index finger must be on the smooth part of the bar and your thumb should be width apart.
  • Move slowly, don’t be too fast and feel the pressure
  • Don’t be too fast. Lower the bar down to your chest slowly.
  • Make sure that when you push up the barbell, you fill the pressure on your triceps constantly.
  • The lower process should be slightly slower than the push up motion.
  • Don’t create any difficulties or overweight yourself
  • Do not overweight yourself on this exercise,
  • Hold the weight very well do not create any momentum.
  • The weight must not fall or stray off your hands
  • You must be in full control of this exercise throughout the process
  • You may need to be supervised by an expert or a personal trainer during the exercise.

Benefits of close grip bench press.

  • It trains the triceps for more muscles
  • It is one of the best triceps exercise you can train and shape your triceps
  • Close grip bench press also gives more triceps muscles.
  • It train and strengthens the chest muscles
  • Close grip bench press helps train strengthen chest and triceps muscles.
  • It is a great exercise to transform your chest and the triceps.

Final Thoughts

In conclusion, the close grip bench press is a great exercise for targeting the triceps, chest, and shoulders. It can help build strength in these areas when done correctly and regularly.

Establishing a good foundation with the form is essential for avoiding injury and getting the most out of this exercise.

Additionally, it’s important to adjust the width of your grip to fit your body size and find what feels best for you when performing the close grip bench press.

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