Close Grip Bench Press

Close Grip Bench Press Instructions

• Firmly plant your heels into the ground with your shins roughly perpendicular to the floor.
• Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
• This creates a stable shoulder position to press from.
• Grip the barbell roughly shoulder-width, closer than normal bench press technique.
• Imagine you are trying to 'break the bar' as you grip it.
• This will create proper upper back tightness.
• Lower the barbell at a slight angle away from you with the bar touching at or just below your nipple line.
• Feel your triceps loading on the descent
• Still continue to ‘break the bar’ apart as you press up, this will keep your form locked in.
• Since the bar descent was slightly away from you, remember to press on the same path upward.
• Do not let your butt come off of the bench or excessively arch your back.

*Tips*

• If new to this exercise or dealing with heavier weight even, have someone spot you.
• Be in control of the weight for the entire duration of the lift.
• DON'T BOUNCE THE WEIGHT OFF YOUR CHEST.
• Pause for a second before pressing upwards off the chest.