Chest Exercise Guide
Close-Grip Bench Press
Target Muscle
Chest
Equipment Needed
Barbell & Bench
Difficulty
Beginner
Step-by-Step Execution Instructions for Close-Grip Bench Press
- 1. Setup & Posture: Position yourself securely for Close-Grip Bench Press. Set your upper back firmly and plant feet flat on the floor.
- 2. Core Brace & Alignment: Inhale deeply to brace your core and establish control before beginning Close-Grip Bench Press.
- 3. Eccentric Lowering Phase: Lower the weight smoothly over 2 seconds to stretch the chest fibers while keeping elbows at a 45-degree angle.
- 4. Concentric Press & Lockout: Press through your chest muscles to return to full extension, squeezing upper and mid chest fibers at top.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Alternative Exercise
Barbell Bench Press
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