Close Grip Barbell Bench Press | Arm Workout

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Okay. So today, we're going to go over a close grip barbell bench press.
A lot of guys perform this in the bench press rack. That would be the
normal way to do it on the standard Olympic straight bar, the 45 pound
straight bar.
Your grip for this doesn't have to be too close. A lot of guys put their
arms with their hands together, when that could really do damage to your
shoulder. I like to stay at least thumb, if not more. I have my clients
go shoulder width apart for this exercise. I'm going to be performing this
with an easy bar on this bench. Generally, you'd have someone spot you.
Because it's a press, you can go heavier that most exercises. It's a
compound movement, meaning you’re working a lot of muscles at the same time.

Rep guys, if you're looking for size, you want to shoot for 10 to 15 reps.
If you're looking for strength, the rep range is, kind of, lower, shoot 4
to 6. If you want power, which is speed, it's 1 to 2 really fast reps.
So, a lot of athletes you'll see use1 to 2 low reps. Whereas, a body
builder would use a heavy weight, but still get his 12 reps in because
that's best for hypotrophy, which is muscle growth.

So to do this, again, any time you do a line exercise, the 6 points of
contact; left foot, right foot, butt, shoulder blade, shoulder blade, and
hip. Now this, again, thumb distance apart at least, you want to keep your
elbows by your side. You don't want to flare them out because you won't be
working your triceps as much. You keep the concentration on your triceps, if
you keep your elbows in close to your body.

Now, again, this is an exercise that you can go fairly heavy with. And
when you see guys going to heavy, you see their butts coming up, you see
them moving back and forth, completely unnecessary. You want to make sure
that you have a weight that you can control all the times.
Now with this, again, breathing is very important. Any time you work
against gravity, breathe out. So as I'm pushing, working against gravity,
squeeze that triceps. Don't walk it out because that will do damage.
Always keep a nice soft bend, and the hurt, actually release the hand with
that. It's a lighter weight.

So, again, come down. You don't necessarily have to touch your chest, as
long as you keep tension on that triceps. And really try to get that mind
muscle connection where just using your triceps to push this bar up. If
there's a big tendency in using your chest and your shoulders to muscle it
up. But if you concentrate, you can really keep it in the triceps. Come
down. Stretch it right there. Push. Squeeze. Very controlled. All 6
points are touching. Feet are on the ground. Butts on the mat. Shoulder
and head, all well placed. And that's your line close grip bench press.

Rates : 0
  1. MrCrunchy29 / June 29, 2013

    Yer I know that. I just meant that it is spelled ‘repetition’. Repetation
    is not a word.

  2. Manoj kumar / July 3, 2013

    Have you seen “Six Pack Strike?” (do a Google search for it) It is a quick
    way to get ripped fast.

  3. arif hadi / July 6, 2013

    Hey there, have you seen Atomic Max Muscle? (Google it) You will find out
    about the crimes we commit against ourselves. With Atomic Max Muscle, you
    will discover how to get ripped fast.

  4. Rough Rider / July 14, 2013

    If you are looking to get a six pack, make sure to Google the term “Moro
    Muscle Ripper”. You are guaranteed to get the appearance you should have.

  5. Padam Poudel / July 16, 2013

    It would be a shame for you not to build muscle when these other people
    accomplish it so easily with “Smashing Ripped X” (check it out on Google).

  6. Prafful Aggarwal / August 17, 2013

    I already told you. even i was very sad since i workout well for abs but
    nothing was coming. btw!but ye I heard that most of the celebrities used to
    follow to kill their belly using this 7 food items. if you are serious go
    for it now

  7. Avi Parajuli / August 30, 2013

    Yep. i know the bad fat is the reason that stopping 6 pack coming outside
    even we work out well. btw!but ye I saw an interview with body building
    champion where he talks about 7 odd foods he eats to keep his abs hard.
    worth watch here now

  8. John Erggs / September 1, 2013

    no one cares. and eww.

  9. lajaondiek / September 21, 2013

    Really good videos , thanks man really helps.

  10. A. Sahinov / September 27, 2013

    is this for triceps,and chest only?

  11. zombieqtr / August 18, 2014

    wow man thanks for the tips on rep ranges really helped!

  12. Eddie Rattlehead / October 2, 2014

    lol this dude have to do definition ( fat loss)

    • Jishu Dhar / April 27, 2015

      He has a lot of defined muscles . His muscles are not flexed they are
      relaxed including his abs

    • Kiking Olivo / September 26, 2015

      +Eddie Rattlehead he’s bulked

  13. Nicholas Mendoza / February 5, 2015

    When I did these, I had my shirt on. Did I do it wrong??

  14. T Martin / February 15, 2015

    I just happened to come across your bic and tri workout. I want to thank
    you for making each one easy to follow. My question out of all the bic and
    tri how many bic and tri exercises should pick. I know I can not do all in
    a single workout. Thanks again!

  15. Lazybabyz / August 9, 2015

    He is so unattractive. 

  16. Stephen Herndon / October 28, 2015

    Use a 3-4 inch false grip in the center of the bar with the bend there
    facing downward. Lower all the way down and press up. Use 12-15 reps for
    sets. I am 62 and have been training since 1968 with a 19 inch arm and NO
    steroids ever unlike this puffy guy. I can stills simultaneously seated
    press on a 80-degree incline 100 pound dumbbells for 8-9 reps per set.

  17. Richard Calf / November 29, 2015

    * cough steroids cough *

    • lordwout10 / April 12, 2016

      you still have to work as hard as anyone else when you’re on steroids tho,
      it just allows you to work longer and more often

  18. Raj Singh / July 20, 2016

    Thank u sir

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