Decline Bench Press Close Grip

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Description

Step 1: Set your supports on the decline bench so you can unrack the barbell and be in proper position to perform the decline press.

Step 2: After loading the weights, secure your legs on the end of the bench and lie down with your spine in a neutral position. Position yourself on the bench so that the bar is directly over your eyes/nose area. For a close-grip decline press, place your hands 14-18 inches apart on the barbell. This is much narrower than a normal bench press With your lower body as tight as possible, keep your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward.

Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. While keeping your air in, lower the weight in a controlled motion with the bar in line with your lower chest until the bar touches that area. Your arms should remain perpendicular to the floor throughout this movement. Keeping your elbows tucked is extremely important when using a closer grip.

Step 4: After the bar touches your lower chest, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Your feet won’t be on the floor during this exercise, but try to keep your lower body tight, your shoulder blades pushed together and your elbows are tucked for maximum performance.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets.

Benefits:

Often neglected, the decline press is an underrated compound pressing movements.

With a close grip, there is more concentration place on the triceps than a normal decline press, and this can be an ideal movement for increasing tricep mass and development.

With the unique positioning of the decline press, the close grip may be the preferred grip when performing the movement. A closer grip on this exercise may make it feel like a more natural movement for you, and can be a tremendous exercise for increasing tricep power to aid in other movements like the bench press.

In fact, a close-grip decline press may be one of the more underrated movements around.
One note: Keeping your elbows tucked is extremely important with a closer grip to keep your shoulders and elbows healthy.

YouTube Video ID:

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Target Body Parts: Chest
Equipment Needed:

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Decline Bench Press Close Grip