Instructions for Close Grip Bench Press

To perform a set of close grip bench press:

  1. Starting Position

    Lie supine on a flat bench with the barbell in line with your forehead and take a pronated grip of shoulder width apart. The trunk should be on the bench in a neutral position with the feet on the floor in a stable and comfortable position.

  2. Eccentric (Lowering) Motion

    While gripping the barbell tightly, lower the bar under control to the chest. Remember to breathe normally and maintain full body tension throughout the entire movement.

  3. Bottom Position

    Pause at the bottom position for a 1sec count while maintaining full body tension.

  4. Concentric (Pressing) Motion

    While gripping the barbell tightly, press upward under control until the elbows are fully extended. Remember to breathe normally and maintain full body tension throughout the entire movement.

  5. Re-Rack (End Position)

    Repeat steps 1 through 4 until you have completed the desired number of close grip bench press repetitions before slowly re-racking the barbell.

This completes one set of close grip bench press.