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2011-09-15
Close Grip Barbell Bench Press - Phase 4
Close Grip Barbell Bench Press - Phase 4 - Hypertrophy Phase 2 - Day 1: This is exercise number 1 for the triceps; the close grip bench press. A great mass builder, maintain a shoulder width grip, not too wide like the bench press & ensure the elbows stay in nice & close to ensure you're hitting the triceps & not the pecs. The front delts will also get worked quite a bit in this exercise. Lower the weight over a 2-3 second period to the lower chest before squeezing the weight up to the top of the movement. As this is the first exercise for the muscle group, your first set of 15 reps will be a warm up set, followed by 3 working sets of 12, 10, & finally 8 reps, increasing the weight with each set. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder

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