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Exercise Description |
|
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Main Target Muscles |
Triceps |
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Secondary Target Muscles |
Chest and Shoulders |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Push |
Target Muscle: Triceps
Close Grip Bench Press Overview
The close grip bench press is a variation of the traditional bench press that targets the muscles in your chest more effectively. This exercise can be performed with either a barbell or dumbbells, and is a great way to add variety to your workout routine.
How to Do It
- Lie on the bench with your feet flat on the floor.
- Grip the barbell with your hands placed closer than the standard bench press, almost shoulder-width apart.
- Engage your core and squeeze your shoulder blades together to get into position.
- Lower the bar in a slow, controlled way.
- Press up with power, and slowly return to the starting position.
- Keep your elbows close to your sides: this is better for tricep engagement.
Tips on Close Grip Bench Press
- Do not place your hands too close; it can injure your wrists because the weight will become too unstable for you.
- Start with light weights; master stability through it and then increase the load.
