How To Perform Close Grip Bench Press.

How To Perform Close Grip Bench Press. 
The Close grip bench press is an exercise that train the triceps muscles. It is perform on a flat bench, lining on the floor or on a mat holding a barbell.  Close grip bench press is one of the great efficient triceps exercise that helps  make your triceps  build more muscles. You need a flat  bench, barbell and or an EZ-bar for this exercise.

Close grip bench press muscles worked

Step.1

position yourself lie down on a flat bench , in a bench press position with your feet flat on the floor, your thumb should be width apart and your index finger should be on the smooth part of the bar for more accurate and effective.

Grab the barbell with both hands with an underhand grip, then,  lower the bar down to your chest slowly and inhale as you go down, don’t lock your arms at the top.

Step.2

push the bar up to the starting position again Stretch your triceps and your chest and exhale.

you should fill the pressure on your triceps constantly when you push up the barbell.

Close Grip Bench Press.
Close Grip Bench Press.

Make sure that your elbows come down and make sure that your feet remain still on the floor. The lower process should be slightly slower than the push up motion.

You must be in focus and concentrate throughout the process. The weight should not fall from your hands load the weight that your power can control and do not overweight yourself on this exercise.

Hold the weight very well and do not create any momentum or difficulties that can jeopardized the the good performance during the exercise.

Repeat the process again to your desire reps. You may need to be supervised by an expert or a personal trainer during the exercise.

 

 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 train 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 strengthen 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.

Down bellow are 15 more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your  body:

Leave a Comment