Lab Report 365 – 26/01/16

12642994_931755883576925_3965969204580456624_n

πŸŽ“ πŸ“ LAB REPORT-365 πŸ“ πŸŽ“
#26: Exercise Library – Close Grip Bench Press (Brief)

Description
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.

Execution
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.

Purpose
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.

Exercise Classification
Function:
Assistance exercise

Mechanics:
Compound exercise

Force:
Push (Horizontal)

Muscles:

Target
Pectoralis Major, Sternal Head

Synergists
Pectoralis Major, Clavicular Head
Anterior Deltoids
Triceps Brachii

Dynamic Stabilisers
Biceps Brachii, Short Head

Stabilisers
Infraspinatus

Antagonist Stabilisers
Middle Trapezius
Latissimus Dorsi

For more info:
Attend our seminars
Look for our blogs
OR
email: coach@aplabs.com.au
Facebook message
Instagram: ascension_performance_labs
Youtube: Ascension Performance Labs
Cam Burnside – B.App.Sci (HONS)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s