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Close Grip Barbell Bench Press - Phase 3
Phase 3 Hypertrophy 1
Close Grip Barbell Bench Press - Phase 3 - Hypertrophy Phase 1 - Day 1: This exercise is an effective mass builder for the triceps. Take a shoulder width grip of the bar & keep the elbows close to the body. Lower the weight over about a 2-3 second period. Bring the bar down to the lower chest, squeezing the weight to the top of the movement.  This exercise targets the triceps, & also works the front delts. Make your first set 15 reps to warm-up, then complete 12/10/8 reps as you pyramid the weight up with each set. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder