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Close Grip Barbell Bench Press - Phase 1
Phase 1 Endurance
Close Grip Barbell Bench Press - Phase 1 - Day 1 - Muscular Endurance. To ensure that you are getting the technique right for the Close Grip Barbell Bench Press, keep the elbows in, and close to your sides, for a higher rate of activation of the triceps muscle. By comparison, the pec/chest is targeted by the traditional (wide grip) bench press. Take hold of the barbell with your hands about a shoulder width apart, making sure that you keep the elbows locked by your side. Slowly lower the bar under control for about 2 seconds keeping it under control. Use a full range of motion throughout. Squeeze with control to the top & contract the triceps muscle hard at the top for a second. Dont's: avoid having your elbows out to the sides (activates the pecs), lowering the weight too quickly, not having the bar under control at all times, not using a full range of motion and taking your head off the bench. Aim for 3 sets of15 reps with only 30 seconds in between each set. Nick Jones - World Champion Bodybuilder & Brad Ryan - Bodybuilder