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Close Grip Bench Press Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: triceps
    • secondary: chest
    • tertiary: front deltoids, back deltoids
    • quaternary: abs, obliques, lower back

How to perform?

The Close Grip Bench Press is a compound exercise that targets the primary muscle group of the triceps and the secondary muscle group of the chest. It also engages the tertiary muscle groups of the shoulders and triceps, as well as the quaternary core muscles. To perform this exercise, you lie on a flat bench holding a barbell with your hands positioned closer than shoulder-width apart. Lower the bar towards your chest, pause and then push the bar back to the starting position, extending your arms fully. The key to this exercise is to maintain proper form and control the weight, focusing on the tricep muscle.


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