Close Grip Barbell Press
Reps7 times
Calories burned144 kcal
LevelBeginner
Changing duration and load is available in our application
Lie on a straight bench. Rest your feet on the floor to provide stability to the body. Grasp the bar with a narrow grip as shown in the picture. Remove the bar from the racks. Slowly, while inhaling, lower the bar to your chest. The bar should lie just below chest level. As you exhale, raise the bar by fully extending your arms.
How to perform the exercise
7 times
144 kcal
Control your movement and do not rush.
01
Starting position
Lie on a flat bench with your feet planted for stability.
02
Grip
Grip the bar with a close grip and unrack it.
03
Lowering
Inhale and slowly lower the bar to your chest — the bar should touch slightly below chest level.
04
Press
Exhale and press the bar up, fully extending your arms.
05
Repeat
Perform the required number of repetitions.
Variants
Beginner
Use light weight and control your elbows.
Middle
Work with moderate weight and keep your elbows close to your torso.
Professional
Increase weight and perform a slow lowering phase.
Which muscles are working
Triceps and chest
Benefits of the exercise
Strength
Builds triceps strength.
Balance
Improves elbow control.
Simply
Suitable for learning the close grip.
Contraindications
Acute pain in the chest, shoulders or back.
Recent injuries to the shoulder, chest or wrists.
Medical prohibition of strength training.
Recommendations
Grip
Keep your hands at shoulder width.
Elbows
Do not flare your elbows out.
Spotter
Use a spotter for your first performance.
