Barbell Close Grip Pause Bench Press
Line up the bench so that your eyes or nose are under the bar. Grab the bar around shoulder width (unless specified otherwise by your program) and bench press with the bar path towards your lower pecs. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Make sure your feet are planted, and keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it touches your body and hold it for 2 seconds (if unspecified). Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your bench tight and avoid energy leaks. When you are done with the designated repetitions, rack the bar onto the J Hooks.
Trainer Tip: When close grip benching the bar-path is usually slightly closer towards the hips than directly above the pectoral muscles. The wider you grip the bar, you will naturally want to press higher towards your neck. This exercise will build massive tricep strength which is ~75% of your bench!
-
58:16
Edge of Wonder
9 hours agoHow a Philadelphia Experiment Whistleblower Mysteriously Vanished Forever
40.6K5 -
2:10
One Bite Pizza Reviews
1 day agoBarstool Pizza Review - The Slice Spot (West Chicago, IL)
47.7K32 -
2:03:40
Revenge of the Cis
9 hours agoEpisode 1343: Fatty Positivity
64.4K30 -
15:51
VIVA TV
12 hours agoJake Paul Is About To Get Bare Knuckled | Barstool Boxing | Large
71.8K15 -
2:09:32
RamseySolutions
15 hours agoThe Ramsey Show (June 25, 2024)
49.7K2 -
1:03:48
TheMonicaCrowleyPodcast
8 hours agoThe Monica Crowley Podcast: Weaponized Lies
59.4K17 -
4:42:55
Phyllis Schlafly Eagles
10 hours ago31st Collegians Summit LIVE | June 25, 2024
60.5K1 -
1:13:43
Awaken With JP
11 hours agoDebate Week - Of Course We Won't Be Biased - LIES Ep. 46
110K129 -
2:00:25
Tucker Carlson
9 hours agoSteve Sailer: BLM, Karens, Donald Trump, and What Democrats Don’t Want You to Know about DEI
186K214 -
40:55
Matt Kim
9 hours agoMissouri AG Andrew Bailey explains his LAWSUIT against NY for Trump's Prosecution | Matt Kim #101
60.1K32