How To: Close Grip Bench (EASY FIX!) | V SHRED

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The close grip bench is a fantastic exercise to work all three muscles in your tricep. But while it is a great exercise for triceps, it will also work your chest and your shoulders due to it being a compound movement.

So in order to isolate your triceps as much as possible, there are a few common training mistakes that you should avoid in order to put your triceps into as much of a biomechanical advantage as possible.

First is grip width. Too many people have their hands too close together and this does nothing but cause wrist pain when you load up on weight. You want your hands to be about even with your shoulders so your wrists are in a strong position the entire time and you can focus on loading up on weight where it really matters.

Next is being aware of the movement of the bar. You DO NOT want to bring the bar down to the same place you would for a common bench press. The bench press has a little wider of a grip and due to your elbows only going down to about a 45 degree angle, the bar naturally comes to about your nipple line. With close grip, the bar should stay positioned directly above your elbows, meaning it will come down to your upper abs.

Last but not least, you want to make sure you are not going down TOO far. When doing close grip bench correctly, with your hands at the right width and the bar staying positioned above your elbows, you only need to descend the weight down until your elbows are just past a 90 degree angle and in a controlled motion, push the weight back up. If you go down too far, you will lose tension on your triceps and start putting too much emphasis on your shoulders and could even end up hurting them.

How To: Close Grip Bench (EASY FIX!)
Video 🔗:    • How To: Close Grip Bench (EASY FIX!) | V S...  

#vshred #benchpress #chestworkout
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