How to perform Barbell Bench Press Close Grip with proper form

Setup

  1. Equipment: Use a standard flat bench and a barbell.
  2. Positioning: Lie flat on the bench with your back supported and feet firmly on the ground. Ensure your body is centered.
  3. Grip: Grasp the barbell with a close grip (about shoulder-width apart) using an overhand grip (palms facing away).

Execution

  1. Starting Position: Lift the barbell off the rack with extended arms, keeping it directly above your chest.
  2. Lowering the Bar: Inhale and lower the bar slowly towards your chest, keeping your elbows tucked in closer to your body (approximately a 45-degree angle).
  3. Depth: Lower the bar until it lightly touches your chest.
  4. Pressing: Exhale and push the barbell back up to the starting position, fully extending your arms without locking the elbows.

Tips for Proper Form

  • Engage Core: Keep your core tight to maintain stability.
  • Foot Position: Keep your feet flat on the ground to avoid lifting your hips.
  • Controlled Movement: Perform the movement in a controlled manner, avoiding bouncing the bar off your chest.
  • Spotter: Use a spotter if lifting heavy to ensure safety.

Key Points

  • Maintain a neutral wrist position.
  • Keep your head, shoulders, and buttocks on the bench throughout the movement.
  • Focus on triceps engagement for effective results.