Close bench press on the multi press is a controlled exercise to train mainly the triceps, but also the chest and front shoulder.
Exercise
Tight bench press
Type: Bilateral
Rest: 180s
Equipment: Bank, Multipresse
Tutorial
1
Lie on the weight bench. Anchor your feet firmly to the floor. Grasp the bar of the Smith machine slightly less than shoulder width. Palms facing your feet.
2
Place the bar at chest height with your elbows close to your upper body.
3
Stretch almost, but not completely, to protect the elbow joints. Push the bar up as you exhale. Hold the position for one second
4
Lower the bar in a controlled manner until it rests on your chest again and you are in the starting position. Breathe in 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 bar out more from the triceps and less from the chest muscles.
Muscle groups
Primary
Triceps
Secondary
Shoulder (front)
Chest
Tertiary
—
Equipment
Bench
Smith machine
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