Blink Nostrand

Close-Grip Barbell Bench Press Guide

Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.

Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.

While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.

With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.

Slowly bring the raised leg back to the floor as you breathe in.

Repeat for the recommended amount of repetitions.

Repeat the movement with the opposite leg.

Variations: You can perform the same movement with a low pulley attached to your ankle using an ankle attachment. Optionally, you can use exercise cables as well.

Position a bar in a rack at chest height.

Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.

Begin by flexing the elbow, lowering yourself towards the bar.

Pause, and then reverse the motion by extending the elbows.

Progress from body weight by adding chains over your shoulders.

Exercising and leaving Healthy.

Designed the 5-Minute Workout to “transform your body. By committing for just 5 minutes a day, you can burn fat and calories.”
As an advocate for training the mind first for fitness, this program is short enough to not be overwhelming at the same time sustainable.
For a beginner, this is a great program to introduce fitness.
After a month, you’ll be asking “what’s next?”

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