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.