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Exercise Benefits With Proper Form & Technique

Close Grip Bench Press

through 14 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle
required:Barbell or EZ Bar, Bench
optional:Squat Rack / Squat Stand
fitness level:Normal
exercise type:Strength
Variations available (11)
Starting PositionExecution

General And Specifics

  • if you use a heavy weight, you have to use a squat rack as well
  • ideally, you have a partner who can help you with the last repetitions, whereby the barbell workout is even more effective

Starting Position

  • lay down onto the bench evenly
  • pick up the barbell with narrow over hand grip, the gap is about one hand wide
  • balance the weight between your hands

Correct Execution

  • bend the arms slowly and let the barbell sink down to your chest
  • attention: keep the elbows close to the torso all the time
  • the elbows should not turn outwards to keep the focus on the triceps
  • keep your head on the bench and avoid a hollow-back
  • guide the weight back up again and repeat the barbell exercise several times