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Close Grip Bench Press - Barbell

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  Lie face up on bench. Place feet flat on floor or on bench as needed to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands approximately shoulder width apart. Keep arms vertical and bar just below chest with wrists straight. Squeeze together (retract) shoulder blades and maintain position throughout entire exercise. Throughout motion, upper arms stay next to the body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.

Here are a few suggested alternative exercises:

  • Ball Band French Curl
  • Ball Band Triceps KickBack
  • Band KickBacks
  • Band Overhead Extension
  • Band Tricep Extension
  • Close Grip Dumbbell Press
  • Decline Dumbbell Close Grip
  • Dips - Machine
  • Dumbbell Lying Extension
  • Tricep Extension - Hammer Strength
  • PowerBlock Dumbbells