How To Do Close Grip Barbell Bench Press ???


Want to learn how to do a Close Grip Barbell Bench Press ? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.

 

WHAT IS A CLOSE GRIP BARBELL BENCH PRESS ?

Close-Grip barbell bench press helps you build stronger chest, shoulders and triceps all together.

 

WHAT MUSCLES DOES CLOSE GRIP BARBELL BENCH PRESS WORKOUT ?

Primary muscle: Chest, Shoulders, Triceps are primarily the most benefited muscles if you do this exercise.
Secondary muscle: Secondary muscles which are benefited by performing Close-Grip barbell bench press include Upper Back / Traps.

 

WHAT EQUIPMENT DOES CLOSE GRIP BARBELL BENCH PRESS REQUIRE?

This exercise requires a Barbell / EZ-Bar to perform it.

 

HOW TO DO A CLOSE GRIP BARBELL BENCH PRESS ?

Following the 7 steps mentioned below, you can perform the this exercise:
  1. Without arching your spine, lay down flat on a bench and put your fleet flat on the floor.
  2. Hold the barbell by making an overhand grip with your hands. 
  3. Your hands should be either shoulder’s width apart of little less than than but make sure the distance between your hands is not too less, for it may lead to injury due to imbalance of the barbell.
  4. Push the barbell above your body using your chest and shoulders and then after counting 2 lower it slowly towards the center of your chest.
  5. Be there in this position till the count of one.
  6. Do not bounce the weight and push back the barbell exactly up towards the center of your chest, by extending your arms and locking your elbows
  7. Repeat the above steps to finish your reps.

 

WHAT IS THE DIFFICULTY LEVEL WHILE WORKING OUT A CLOSE GRIP BARBELL BENCH PRESS ?

The workout difficulty level of doing this exercise is Moderate to Easy.

 

WHO ALL CAN PERFORM A CLOSE GRIP BARBELL BENCH PRESS ?

Men as well as women can perform this exercise.

 

WHICH OTHER RELATED EXERCISES  EFFECT THE SAME PRIMARY MUSCLE GROUPS AS CLOSE GRIP BARBELL BENCH PRESS EXERCISE DOES ?

There are 5 other exercises that can work over the same primary muscles:
    1. Barbell Shoulder Press
    2. Lying Dumbbell Tricep Extension
    3. Pullup
    4. Barbell Pullover
    5. Incline Dumbbell Fly

This is just not to it. Find out the other best bodybuilding exercises here.

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