How to do close grip bench press

Coach's Tips

This exercise effectively targets the triceps by modifying the traditional bench press technique. Although it allows for heavier weights, beginners should ease into it with lighter weights and gradual progression.

Start Position

1. Ensure your back remains flat on the bench throughout the exercise.

2. Avoid arching your back or lifting your feet off the ground.

3. Do not fully lock your elbows when reaching the top position.

4. Keep your wrists straight to prevent any wrist discomfort.

Proper Form

1. Inhale as you lower the barbell toward your chest, maintaining your elbows close to your sides.

2. Exhale as you push the barbell back to the initial position.

Breathing Technique

1. Inhale deeply while lowering the barbell.

2. Exhale thoroughly as you push the barbell back up to the starting point.

Precautions

1. Position yourself on a flat bench, keeping your feet firmly on the ground.

2. Hold the barbell with a close grip, about shoulder-width apart, palms facing outward.

3. Carefully lift the barbell from the rack and position it above your chest, keeping your elbows close to your torso.