Close grip barbell bench press

STRENGTH

Benefits:

  • Relative isolated hypertrophy and strength of triceps.

Pre-Requisites:

  • Ability to move shoulder and elbow without any experience of pain or discomfort

Preparation:

  1. Lay with back flat against the bench and your knees bent, with feet flat on the ground.
  2. Place your hands on the barbell at a position that‘s slightly less than your shoulder width.

How to Do:

  1. Keep abdominal muscles tightened.
  2. Begin by slowly lowering the barbell to your chest, by flexing elbows.
  3. Elbows should be kept close to your body.
  4. Keep shoulder blades in a retracted and depressed position.
  5. Return barbell to starting position by extending your elbows and contracting your chest muscles.

AS FEATURED IN

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