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How to Do a Close Grip Bench Press

Learn how to do a close grip bench press from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hi, this is Max Tapper again for Howcast. Now, I'm going to show you how to do a close grip barbell bench press, alright? This is how it works.

Again, this is the barbell, this is the bench. Come with me. Only thing that differentiates a close grip from a wide grip is your hand placement. Now, it really depends on where you're putting your hands and it's all really dependent on how big your shoulders are and how long your arms are. Now, if you look here, there's going to be some landmarks on these bars which'll show you where the middle of the bar is. This is showing you where the middle of the bar is. So, I'm going to put my hand in a similar spot out to each and keep it here. Obviously, this is going to be a close grip. Again, shoulders pitched back, we're pressing off, holding over our head and we're coming down. Right above the chest, up. Right above the chest, up, up.

Now, the purpose for keeping your hands closer in a close grip barbell press is to put a little more stress on the triceps and the shoulder than you would normally have on a regular bench press. Regular bench press puts an even amount here, here and here. When you switch it to closer, obviously you see where your arms are going to have to extend a lot more, you're going to have to pull in at your chest a lot more. So it's going to be, let's say, a bigger range of motion that you're going to be working through. A little more difficult, so you're definitely not going to be able to lift the same amount of weight you are normally lifting on a regular flat bench. But this is an awesome alternative.

Again, this is not going to be a huge muscle builder because of the strain it's going to put on the elbows at very high weight, alright? So, this is one that you want to keep moderate and use as a secondary exercise after you do a heavier bench press or a heavier flat barbell press. This will come after as a burn down.

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