Barbell Close Grip Bench Press
Muscle Group
Chest
Equipment
Barbell
- Grip the weight at shoulder-width
- Keep your shoulder blades pinched together, packed tightly and retracted
- Create a comfortable arc with the upper back while digging it in the bench, moving pressure away from your lower back while keeping your core and hips tight
- Don't look up or down, keep your head and neck in a neutral position by looking straight
- Starting position of the weight should be right above the collar bone
- Lower the weight in a controlled fashion, let it touch the lower part of the chest
- Make an arrow with your arms (45-70 degrees angle) and body, not a T, with elbows tucked in throughout the movement without flaring it out to keep your shoulders safe
- Elbows exactly under the weight, throughout the movement with forearms at 90 degrees to the ground
- Press the weight back up with your fists up, not letting the hand bend backwards, in a slanting backward position to collar bone