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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

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

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