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Close grip bench press

COURTESY OF GLOBAL FITNESS

Major muscles used

• Pectorals - Lower and inner chest
• Triceps
• Deltoids

Performing the close grip bench press

• Lie on a bench press.
• With your back flat on the bench, grip the barbell with palms facing up and about 5-8 inches apart.
• Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully.
• Slowly lower the barbell until it touches the lower edge of your chest.
• Your elbows should be pointed down while the rest of your body remains in position.
• Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.

Be careful

• Don't arch your back or bounce the bar off your chest.
• Let the bar down slowly resisting the weight.

Alternative exercises to the close grip bench press

• Bench press
• Bench press (Dumbells) 
• Decline bench press (Dumbbells)
• Decline bench press
• Dips
• Incline bench press 
• Incline bench press (Dumbbells)

Courtesy of Global-Fitness.com, your Online Personal Trainer

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