Close bench press with barbell is an exercise that mainly trains the triceps muscles, but also the chest and front shoulder.
Exercise
Tight bench press
Type: Bilateral
Rest: 150s
Equipment: Langhantel, Flachbank mit Ablage
Tutorial
1
Lie on the weight bench. Anchor your feet firmly to the floor. Grip the barbell slightly less than shoulder-width apart with an overhand grip (palms facing your feet).
2
Place the barbell at chest level with your elbows close to your upper body.
3
Press the barbell upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Breathe out as you do so
4
Lower the barbell in a controlled manner until it is back at chest level. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your wrist straight and do not bend too much. Concentrate on pushing the barbell out more from the triceps and less from the chest muscles.
Muscle groups
Primary
Triceps
Secondary
Shoulder (front)
Chest
Tertiary
—
Equipment
Barbell
Flat bench with rack
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