Setup
Lie flat on a bench with your feet firmly planted on the floor. Position your hands on the barbell with a grip slightly narrower than shoulder-width apart.
Starting Position
Lie flat on a bench with your feet firmly planted on the ground, ensuring a stable base.
Execution
Follow these steps to perform the Barbell Close Grip Bench Press with proper form:
- Start by lying flat on a bench with your feet planted firmly on the floor.
- Grasp the barbell with a grip that is slightly narrower than shoulder-width apart, keeping your hands facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell in a controlled manner, allowing it to touch your lower chest or upper abdomen.
- Pause briefly at the bottom position, then push the barbell back up to the starting position, fully extending your arms.
- Repeat the movement for the desired number of repetitions.
Tips on doing this exercise
To maximize the effectiveness of your Barbell Close Grip Bench Press, keep the following tips in mind:
- Maintain Proper Form: Keep your back flat against the bench, and avoid excessive arching or lifting your hips off the bench.
- Engage Your Triceps: Focus on contracting and engaging your triceps throughout the movement to ensure they are the primary muscles being worked.
- Control the Weight: Perform the exercise in a slow and controlled manner, avoiding any bouncing or using momentum to lift the weight.
- Use Appropriate Weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
Common Mistakes
To maximize the effectiveness of your Barbell Close Grip Bench Press, keep the following tips in mind:
- Maintain Proper Form: Keep your back flat against the bench, and avoid excessive arching or lifting your hips off the bench.
- Engage Your Triceps: Focus on contracting and engaging your triceps throughout the movement to ensure they are the primary muscles being worked.
- Control the Weight: Perform the exercise in a slow and controlled manner, avoiding any bouncing or using momentum to lift the weight.
- Use Appropriate Weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise.
Recommended Ranges
