Close-grip bench press

12 Jun 2009
Close-grip bench press

By bringing your hands close together, you transfer emphasis from your chest to your triceps

  • Lie on the bench, hold the barbell with your hands close together on the bar and put your feet flat on the floor.
  • Brace your core and squeeze your shoulder blades together to stabilise your body.
  • Lower the bar slowly and press up powerfully.
  • Bring the bar down towards your sternum.
  • Keep your elbows close to your sides to emphasise your triceps and don't arch your back.
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