The Barbell Close-Grip Bench Press is a variation of the traditional bench press exercise that targets the triceps muscles more effectively. This exercise involves using a narrower grip on the barbell, which puts more emphasis on the triceps while still working the chest and shoulders.
How to perform
Step by step instructions:1. Lie down on a flat bench with your feet firmly planted on the floor.
2. Grip the barbell with your hands closer together than shoulder-width apart, palms facing away from you.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. Slowly lower the barbell down towards your chest while keeping your elbows close to your body.
5. Pause briefly when the barbell is just above your chest, then press the barbell back up to the starting position by extending your arms.
6. Repeat for the desired number of repetitions.
7. When finished, carefully rack the barbell back on the rack.
Remember to engage your core muscles throughout the exercise and maintain proper form to avoid any strain or injury. Start with a lighter weight to ensure you have the proper form before increasing the weight.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.