Close-Grip Barbell Bench Press
a.k.a. Close Grip Bench
Differentiation: Mechanics
This variation of a lying chest press is unique. Here is how: you hold the Olympic bar with a close grip. Using this hand position forces your triceps to do most of the work.
Starting Position
To get into starting position, do this...
1) Locate a stationary flat bench.
2) Set the Olympic bar on the bench's pegs so it is an arms' length above you.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Lie on your back on the bench.
6) Place your feet flat on the floor.
7) Grasp the bar with your hands six inches apart - with your palms facing forward.
8) Lift the bar off the bench's pegs and move it forward slightly so the bar is directly above your middle chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you lower the bar using a controlled movement
3) ...until the bar reaches your upper chest.
4) Hold for a count of one second.
5) Exhale as you forcefully push the bar upward
6) ...until your arms are fully extended.
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Focus on emphasizing the pushing movement in your triceps.
Be sure to maintain control of the bar. Do not allow the bar to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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