CLOSE-GRIP BARBELL BENCH PRESS

CLOSE-GRIP BARBELL BENCH PRESS


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Pin your shoulders to the bench, as if trying to puff your chest up. This will protect your shoulders against a heavy weight. Grip placement should be NO WIDER than shoulder-width, otherwise you’ll be unable to effectively hit your triceps.
  • REP: Brace your entire body and control the weight as you lower the bar to your pecs. The narrow grip will mean your elbows travel close to your sides, as opposed to “out” as they would on a normal Bench Press. This is fine. Power the bar up until your arms are straight, but keep those shoulders pinned down!
  • TIP: Notice how I try not to descend below 90 degrees? If we go all the way, our pecs & shoulders will just take over and once again I’d be unable to effectively target the triceps.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps, Forearms)
  • Chest
  • Shoulders (Front Delts)
close grip bench press muscles worked

ALTERNATIVE EXERCISES:

  • THE 5 BEST WHEY PROTEIN POWDERS OF 2020 (THE RUSS LIST!)

  • THE 10 BEST PRE WORKOUTS OF 2020 (THE RUSS LIST!)


  • Omega-3: Behold The Alpha Omegas!

  • Ashwagandha: The Stress-Busting Fat Burner?

  • Agmatine Sulfate: Just Say N.O.