Barbell Close-Grip Bench Press
Target Muscle
Secondary Muscles
Equipment
Slowly lower the barbell towards your chest, ensuring your elbows are tucked in close to your body to target your triceps.
When the barbell is close to your chest, pause for a moment to maintain control of the weight.
Push the barbell back up to the starting position, fully extending your arms but not locking out your elbows.
Repeat the process for your desired number of repetitions, always maintaining control and proper form throughout the exercise.
Pro Tip
**Correct Elbow Placement**: Keep your elbows close to your body throughout the movement. Flaring your elbows out to the sides can lead to shoulder injuries. **Control Your Movement**: Lower the barbell to your lower chest or upper abs, not your neck. This is a common mistake that can cause injury. Maintain a slow and controlled motion, both when lowering the bar and pushing it back up. **Full Range of Motion**: Ensure you are completing the full range of motion. Lower the barbell all the way down until it lightly touches your chest and then fully extend your arms at the top. This will ensure you are getting the most out of the exercise. **Use a Spotter**: Especially when lifting