Close-grip bench press

• The close-grip bench press is an effective exercise for targeting the triceps and chest, placing extra emphasis on the triceps.
• It is a great accessory movement for the regular bench press, or as a standalone triceps builder.
• It can be used for both strength and muscle training, and can be adjusted according to fitness level.
• Good form is essential for getting the most out of the exercise and avoiding injuries.
• The close-grip bench press can be a great addition to any arm workout routine, helping you to build strength and muscle in your triceps and chest.
• It also works the chest, particularly the inner chest, and some lifters find it easier on the shoulders than wider-grip bench variations.

1. Lie back on a flat bench.
2. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
3. As you breathe in, come down slowly until you feel the bar on your middle chest. Make sure to keep the elbows close to the torso at all times to maximize triceps involvement.
4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
5. Lock your arms in the contracted position, hold for a second, and then start coming down slowly again.
6. Repeat the movement for the prescribed amount of repetitions.
7. When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.

1. Start with a warm-up set using a lighter weight to prepare your muscles for the exercise.
2. Lie back on a flat bench and position your hands shoulder-width apart on the barbell.
3. Lift the bar off the rack and hold it straight over you with your arms locked. This is your starting position.
4. Lower the bar slowly until you feel it on your middle chest, making sure to keep your elbows close to your torso.
5. Pause for a second, then push the bar back up using your triceps muscles. Lock your arms in the contracted position for a second before slowly lowering the bar again.
6. Repeat the movement for the prescribed number of repetitions.
7. When you finish, carefully place the bar back in the rack.

Warm-up Tips:

• Start with 5-10 minutes of light cardio to increase blood flow to your muscles.
• Perform some dynamic stretches for your chest, triceps, and shoulders to warm up the specific muscles used in the close-grip bench press.
• Do a set of push-ups or light dumbbell presses to activate your chest and triceps before starting the exercise.
• Gradually increase the weight with each warm-up set, but make sure it's still manageable and doesn't cause any discomfort or strain.

1. Always use a spotter, especially if you are new to this exercise.
2. Start with a conservative amount of weight if you don’t have a spotter.
3. Keep your elbows close to your torso throughout the exercise to maximize triceps involvement.
4. Lower the bar slowly until you feel it on your middle chest.
5. Take at least twice as long to lower the bar than to push it back up.
6. Lock your arms in the contracted position for a second before starting the next repetition.
7. Make sure the bar falls on your middle chest and nowhere else to avoid injury.
8. Adjust the weight and reps according to your fitness level.
9. Maintain good form by keeping your back flat on the bench and your hands in the correct position.
10. Consider using variations of this exercise, such as using an e-z bar or dumbbells.