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                  <p><h1>Close grip bench press</h1>
<p><embed src="http://www.fitnessvenues.com/exercises/chest/close-grip-bench-press.mov " width="320" height="240" type="video/quicktime" marginheight="0" marginwidth="0" autoplay="TRUE" loop="TRUE" controller="FALSE"></embed><br />
<font color="#999999" size="1">COURTESY OF </font><a target="_blank" href="http://www.global-fitness.com/at.cgi?a=452388&amp;e=freeTrial.html"><font color="#999999" size="1">GLOBAL FITNESS</font></a></p>
<h2>Major muscles used</h2>
<ul>
    <li>Pectorals - Lower and inner chest </li>
    <li>Triceps </li>
    <li>Deltoids </li>
</ul>
<h2>Performing&nbsp;the close grip bench press</h2>
<ul>
    <li>Lie on a bench press. </li>
    <li>With your back flat on the bench, grip the barbell with palms facing up and about 5-8 inches apart. </li>
    <li>Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully. </li>
    <li>Slowly lower the barbell until it touches the lower edge of your chest. </li>
    <li>Your elbows should be pointed down while the rest of your body remains in position. </li>
    <li>Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest. </li>
</ul>
<h2>Be careful</h2>
<ul>
    <li>Don't arch your back or bounce the bar off your chest. </li>
    <li>Let the bar down slowly resisting the weight. </li>
</ul>
<h2>Alternative exercises to the close grip bench press</h2>
<ul>
    <li><a href="http://www.fitnessvenues.com/uk/bench-press">Bench press</a> </li>
    <li><a href="http://www.fitnessvenues.com/uk/bench-press-dumbbells">Bench press (Dumbells)</a>&nbsp; </li>
    <li><a href="http://www.fitnessvenues.com/uk/decline-bench-press-dumbbells">Decline bench press (Dumbbells)</a> </li>
    <li><a href="http://www.fitnessvenues.com/uk/decline-bench-press-barbell">Decline bench press</a> </li>
    <li><a href="http://www.fitnessvenues.com/uk/chest-dips">Dips </a></li>
    <li><a href="http://www.fitnessvenues.com/uk/incline-bench-press-barbell">Incline bench press</a>&nbsp; </li>
    <li><a href="http://www.fitnessvenues.com/uk/incline-bench-press-dumbbells">Incline bench press (Dumbbells) </a></li>
</ul>
<p>Courtesy of <a target="_blank" href="http://www.global-fitness.com/at.cgi?a=452388&amp;e=freeTrial.html">Global-Fitness.com, your Online Personal Trainer</a></p>
<p>
<table cellspacing="0" cellpadding="0" width="100%" summary="" border="0">
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            <td>
            <p>If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by <a target="_blank" href="http://www.apple.com/quicktime/download/">clicking here</a>, FREE of charge.</p>
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