How to Perform Close-Grip Bench Press
When finding great exercises for the upper chest, triceps, and anterior deltoids. The close-grip bench press is a great option.
For this blog post, we are going to discuss the Close-Grip Bench Press exercise.
Be sure to warm up properly before performing any movement. Also, proper form is critical for staying injury free and performing the movement correctly. When first starting it’s important to perform the movement correctly before adding weight. During this movement a spotter is needed.
How to Perform a Close-Grip Bench Press
The Close-Grip Bench Press involves an in-depth step by step approach in order to perform properly.
So let’s get started!
How to perform the movement:
- Lie down on the flat bench
- The head, top of back, back of shoulders, and glutes should be touching the bench during the whole movement
- Make sure to keep feet on the ground during the whole movement
- When lying down, slightly retract the shoulder blades.
- Grip the bar just outside of your rib cage width. Don’t have hands to far in or out during the movement.
- Keep elbows close to your sides to strongly emphasize triceps (see video for more information). Don’t flare elbows out.
- Inhale and lift the barbell up.
- Slowly bring the weight down to the chest. Pause at the bottom.
- Lift the weight up and extend the arms. Exhale as you press the bar.
Congratulations you have now learned how to perform Close-Grip Bench Press!
