🎓 📝 LAB REPORT-365 📝 🎓
#26: Exercise Library – Close Grip Bench Press (Brief)
The Close Grip (CG) Bench Press is an assistance exercise that focuses on the development of strength through the Shoulder Girdle in the Horizontal Adduction movement.
Lie supine on a bench. Create the braced arch position. Un-rack the bar from the rack over the chest using a wide overhand grip. The hands are positioned shoulder width or slightly narrower. The bar is then positioned the bar in line approximately with the Axilla (arm pits).
Lower the weight until the bar comes in contact with the chest. Press the bar upwards until the arms are fully extended.
The Close Grip Bench Press is designed to develop strength through the shoulder girdle and develop hypertrophy through the Pectoralis Major and Anterior Deltoids Muscle groups. In addition, this lift changes the mechanical requirements of the pressing motion, creating a longer lever. This is a more demanding position for the shoulder girdle and thus creating a higher stability requirement.
Pectoralis Major, Sternal Head
Pectoralis Major, Clavicular Head
Biceps Brachii, Short Head
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Cam Burnside – B.App.Sci (HONS)