The close grip bench press is an exercise that train the triceps muscles and here we go on this post i am going to work you through how to perform close grip bench press.
It is normally performed on a flat bench but you can also do it lining down on the floor or on top of a mat while holding a barbell and loosing your body free.
In this kind of performance close gripe bench press is on of the great exercise that help relax and build you more muscles to your triceps. For this exercise you have to get yourself EZ – bar and a flat bench if you are to perform it upon the bench.
Close grip bench press performance.
painstakingly position yourself or lie down on the flat bench and position your feet, it should be flat on the floor in a bench press position. So extend your hands width apart and makes sure that your fingers be on the smooth part of the bar up with an accurate grab.
while still grabbing the barbell with an underhand grip, pull the bar to the lower position down to your chest slowly and inhale. Do not lock your arms down as you go up. Take care do not rush yourself.
Slowly pull the bar up to the starting position to the latte position again stretch your triceps and your chest. you are going to fill the pressure on your triceps and you continue.
Note that the lower process should be slightly slower than the pulling up motion and make sure that your elbows come down carefully to your head not get hot, also make sure that your both legs remain still on the floor. exhale focus and you should be concentrated throughout the thoroughly.
Grip tight to the bar do not let it fall off from your hands, that is why you didn’t have to over load yourself on the performance. Make sure that you only load the exact weight that your power can handle.
Do not create any difficulties nor any momentum to yourself during the exercise and more so, to that is that you might need to be supervised or an assistant to help you out during the performance. Repeat the process again prior to your desire reps for your programs.
precautions and safety measures to take for proper performance – close gripe bench press.
Position yourself very well.
one out of the most important things that one need to put in mind when performing this type of exercise in particular is how you position yourself . You need a good positioning for this exercise your both feet need to be kept flat on the floor and your index finger on the smooth part of the bar, your thumb should be be width apart grab the barbell with both hands with an underhand grip. Do not lock your arms down at the top when pulling up.
Slowly and painstakingly.
The slower you are the better you will fill the pressure on your triceps, you don’t have to fast on it lower the bar down slowly constantly. Note that the lowering process should be slightly slower than the pull up remember that care must be taken into the consideration when performing the exercise so not to damage about, or injured yourself.
Don’t overweight yourself.
You must be in full control of the throughout the performance of the exercise. So, do not overweight yourself hold the tight to the weight for it must not fall off from your hands nor stray off . you might need some to assist you out or your personal trainer a tho. Do away with something that can create a momentum or jeopardized the good performance of the exercise.
Benefits in performing exercise- Close gripe bench press.
It train the triceps and add more muscles.
There is no way one would not perform this exercise if you really need to train and add more muscles to the triceps. It really gives more triceps muscles more than any other exercise. close gripe bench press is one of the great triceps exercise to do train and shape the triceps.
It strengthen the chest muscle.
If one can perform this exercise the way it suppose to be done. yeah, there is no doubt, there is no way your chest and triceps muscle should not get transformed. You also train and strengthen your chest muscle as well as your triceps muscle.