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Do you want to know how to perform a close-grip barbell bench press properly? The close grip barbell bench press is an excellent exercise for building strength and size in your chest and tricep muscles. It’s an effective compound movement that should be included in any upper-body routine.
Three Steps to Properly Execute a Close Grip Barbell Bench Press
However, it’s essential to understand how to perform the exercise correctly to get the most out of it. So let’s discuss the proper form and technique for executing a close-grip barbell bench press.
Set-Up
First, you need to set up properly for the exercise. Lie on a flat bench and firmly plant your feet on the ground. Reach up and grab the bar with an overhand grip, with your hands about shoulder-width apart or slightly less.
Make sure that your wrists are in line with your forearms so that you don’t put too much stress on them when lifting the weight. Then, take a deep breath and unrack the bar by pressing it directly above your chest.
Form
Keeping your elbows tucked close to your sides, start lowering the bar towards your chest while inhaling deeply. Keep lowering until it touches just above your sternum before pushing back up until you’ve locked out at the top of the movement while exhaling sharply.
That’s one rep completed! Be sure not to pause at any point during this process, as this will reduce tension in your muscles and decrease the efficiency of each repetition. Also, keep all other parts of your body still throughout this exercise – only move what needs moving!
Progressive Overload
Once you have mastered the proper form and technique for the close grip barbell bench press, you can increase weight and reps according to personal preference or specific goals (such as powerlifting). Start light until you can confidently perform three sets of 8-12 reps before gradually increasing weights as needed according to ability/strength level.
Conclusion on How to Properly Execute a Close Grip Barbell Bench Press
The close grip barbell bench press is an excellent exercise for building strength and size in your chest muscles. As long as you execute it properly, following good form and technique, you should reap maximum benefits from this powerful compound movement!
Remember that starting light is critical – once you can comfortably perform three sets of 8-12 reps with good form, you can increase weights accordingly over time according to personal preference or specific goals. Good luck!
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