Body part
triceps
Instructions
- Adjust the bench to a flat position and place it inside or outside the power rack.
- Lie down on the bench with your feet flat on the floor and your head, upper back, and buttocks in contact with the bench.
- Grip the barbell with a close grip (hands positioned slightly narrower than shoulder-width apart) using an overhand grip.
- Unrack the barbell and position it straight above your chest with your arms fully extended.
- Lower the barbell slowly and under control towards your chest while keeping your elbows close to your body.
- Pause briefly when the barbell touches your chest, then push it back up by extending your arms until they are fully locked.
- Repeat the movement for the desired number of repetitions.
- When you are finished, re-rack the barbell safely or have a spotter assist you.
Advice
- The barbell close-grip bench press primarily targets the triceps, so make sure to focus on maintaining proper form and technique to fully activate these muscles.
- Incorporate progressive overload by gradually increasing the weight on the barbell over time. This will help to stimulate muscle growth and overall strength improvement.
- Ensure a controlled and slow eccentric phase (lowering the barbell) to maximize muscle engagement and minimize the risk of injury.
- Maintain a stable and firm grip on the barbell throughout the exercise to enhance control and stability.
- Consider using a spotter, especially when lifting heavier weights, to ensure your safety and to assist in completing additional reps if needed.
- Keep your elbows relatively close to your body during the movement to emphasize triceps engagement.
- Before performing the exercise, warm up properly to increase blood flow to the muscles and prevent injury.
- Focus on breathing deeply and evenly throughout the exercise, which helps stabilize your core and maintain proper form.
- Remember to always listen to your body and adjust the weight or intensity according to your fitness level and abilities.
- To achieve optimal results, it is recommended to include this exercise in a well-rounded strength training routine that targets different muscle groups.
- Make sure to include adequate rest days between workouts to allow for muscle recovery and growth.
