Close Grip Press Exercise

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Close Grip Press- Arms Exercise

The close grip press, one of the most basic exercises for arms, is just a variation on the normal bench press.

A close grip bench press, also a recommended exercise for flabby arms, is the same as the free weight medium grip barbell bench press but with your arms positioned close on the bar.

It may look like a small change, but moving your hands to about 18-24 inches apart on the bar completely changes the muscles worked.

The close grip bench press shifts the emphasis to your triceps and to a lesser extent your shoulder’s lower chest.

It’s an ideal exercise for upper arms. How to go about with this combined arms exercise?

Lay on a bench with a straight bar or an E-Z-Curl bar, the bent curl bar, with your feet position widely and firm on the floor.

Like the beginning of the bench press, lift the barbell from rack with a shoulder width grip (about 12 inches apart).

In a slow controlled movement, lower it to about 3 inches above your chest keeping your wrists straight and with elbows close to body, bringing your elbow toward the floor.

Pause, then press the bar back to the start position and repeat.

This exercise for arms is sure to result in thinner arms.

DO NOT TOUCH THE BAR TO YOUR CHEST (this causes unneeded stress on your shoulder joints and takes the tension away from your pec muscles, which are what we want to be doing the work!).


Lower the bar in a slow and controlled fashion. On the other hand, when you press the bar upward, do this in an explosive fashion.

Repeat this movement for as many repetitions as you feel you can. When doing the close grip bench press, keep your elbows tucked in at your side throughout the exercise, to really hit those triceps. You'll notice the extra work on your triceps right away.

It is advisable to always use a spotter when performing this arms back exercise and almost every other free weight exercise.

The close grip bench press is the best exercise for arms and for building up triceps strength.

Using the close grip bench press to increase triceps strength will help you increase your bench press.

It is also an exercise for thinner arms. So you can use the close grip bench press in your triceps workout as well.

Your triceps actually play a huge role in how much you can bench.




Arms Exercise & Workouts
Straight Bar Curls Dumbbell Curls Concentration Curls
Close Grip Press Push Down Tricep Extensions

 

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