Close Grip Bench Press

The close grip barbell bench press is a variation of the traditional bench press that targets the triceps and chest, with an emphasis on the triceps. It involves using a narrower grip on the barbell, which can help develop triceps strength and mass. Here's how to perform a close grip barbell bench press:

Equipment Needed:

Barbell
Weight plates
Bench
Collars (to secure the weights on the barbell)

Step-by-Step Instructions:

Setup:

Place a flat bench in the power rack or on the bench press station.
Load the barbell with the appropriate amount of weight and secure the weights in place with collars.

Grip Position:

Lie flat on the bench with your upper back, shoulders, and head in contact with the bench.
Position yourself so that your eyes are directly under the barbell.
For the close grip bench press, grip the barbell with your hands closer together than in a regular bench press, typically around shoulder-width apart. Your palms should be facing forward (a pronated grip).

Unrack the Bar:

Reach up and unrack the barbell, holding it above your chest with your arms fully extended.

Lower the Bar:

Slowly lower the barbell to your chest while keeping your elbows close to your body. The bar should touch your chest or come very close to it.
Maintain a controlled and deliberate descent of the bar.

Press the Bar:

Press the barbell back up to the starting position by extending your arms while keeping your elbows close to your body.
Fully extend your arms at the top of the movement without locking out your elbows.

Repetitions:

Perform the desired number of repetitions with the close grip.

Rerack the Bar:

Once you've completed your set, carefully rerack the barbell.

Tips:

Keep your core engaged and your feet flat on the floor for stability.
Maintain proper form, and avoid bouncing the bar off your chest.
Control the weight throughout the entire range of motion to prevent injury.

The close grip barbell bench press is an excellent exercise for targeting the triceps while also engaging the chest and shoulders. When incorporating this exercise into your routine, start with a weight that allows you to perform the exercise with proper form, and gradually increase the weight as you become more comfortable with the movement.