Close Grip
Bench Press

Exercise Execution Guide

Starting Position

Lying on the bench with your feet flat on the floor, grab the bar with a pronation grip, hands slightly tighter than shoulder width.

Execution

Unhook the bar and slowly lower it to the lower part of your chest. Then push the load upwards until your arms are straight.

During the whole movement:

• Let your elbows to move freely to protect your elbow joint.

• Maximise elbow flexion to put maximum strain on your triceps.

• Keep your shoulder blades flat against the bench.

Equipment Required: Barbell, Bench

Main Muscles: Triceps

Secondary Muscles: Front Shoulders, Chest