10 March, 2008

Ask the coach: Decline close grip bench press

One exercise th decline close grip at recruits the triceps in a big way is the close grip bench press. Here are some tips to perform this exercise:

Lie on your back, placing your hands out directly above your shoulders, zombie style

Place your hands over the bar, palms facing away and keep your feet on the ground.

Keeping your head down, push the bar away from you.

Bend your elbows and lower the bar to your chest.

Return to the starting position by extending and squeezing your arms.

The exercise requires the work of both the shoulder and elbow joints and so it recruits more muscles such as the chest and shoulders

The angle of the bench can vary from flat to the decline close grip bench press.

Keep your hands shoulder distance apart because as you bring your hands nearer, it increases the strain on your wrists, increasing your likelihood of injury.

Repetitions: Eight to 10.

Sets: Start with three and increase to six.

Tempo: Lower down in three seconds, pause at the bottom and push back to starting position

Rest: 75 seconds, then repeat or alternate with a biceps exercise.