The Close Grip Barbell Press is a compound exercise, but it mainly exercises the triceps. It also stimulates the inner part of the chest muscles and the anterior deltoid muscles.
Generally, there are two forms: lying down and tilting up. In addition to the press, the narrow-grip press on the Smith machine has a similar effect.
Target exercise parts: Mainly exercises the triceps brachii and the chest muscles. On the inside, the anterior deltoid muscles are also trained
Action essentials:
1. Lie on your back on a bench with your feet flat on the ground to maintain body balance. Hold the middle of the bar with both hands, with a narrow grip and a palm-width apart. Fix your elbows, place the bar in front of your chest, and then clamp your upper arms close to the sides of your body. Use the contraction of your triceps to fully straighten your arms. Hold the bells with your arms straight and support them above your shoulders.
2. Slowly bend your arms and lower them until the bar touches your chest, then push up to the starting position and repeat the exercise.
Notes:
1. Pay attention to wide and narrow grips The difference: the wide-grip bench press mainly exercises the chest muscles, developing from the inside to the outside; the narrow-grip bench press mainly exercises the triceps brachii.
2. Control your breathing and use conscious control Use the triceps to push up the barbell
3. Close Grip Bench Press with Fixed Equipment
(1) Lever Close Grip Bench Press:
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(2) Lever Close Grip Incline Bench Press:
(3) Lever Seated Close Grip Press:
