Online Fitness Trainer, Exercise Programs & Workout Routines

Close-Grip Bench Press

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Triceps

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Triceps
Lie on a flat bench with your feet on the ground and your shoulders about 3-4 inches down the bench from the uprights.

Grip the bar so that there are about 6 inches between your thumbs. Space your hands evenly using the markings on the bar. Lift the bar off the rack to a point directly above your shoulder joints.

Lower the bar to the center of your chest (Pectorals) with your upper arms moving directly out to the sides; touch your chest lightly. Press the bar up to the starting position; do not lock your elbows at the top.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

Do not bounce the bar off your chest and always keep your buttocks on the bench.

Exercise Comments

No comments have been posted yet.

We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.