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Barbell Close-Grip Bench Press
- 1 - Lie on a flat bench with your feet planted firmly on the floor and your eyes positioned under the barbell.
- 2 - Grip the bar with your hands slightly narrower than shoulder-width apart, keeping your wrists stacked over your forearms.
- 3 - Unrack the bar and hold it directly above your chest with your arms extended and shoulders pulled back into the bench.
- 4 - Lower the bar in a controlled motion toward the lower chest or upper sternum while keeping your elbows tucked close to your body.
- 5 - Briefly pause near the chest without bouncing the bar.
- 6 - Press the bar back up by extending your elbows, focusing on driving through the triceps while keeping your chest stable.
- 7 - Repeat for the desired number of repetitions, maintaining control and a consistent bar path.
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