video phone beyonce mp3 OneResult.com - Close Grip Barbell Bench Press

What You'll Need
Barbell and a bench, and you're ready to become a hero.

Why You Should Be Doing This Exercise
Ever wanted to work triceps and inner-chest with the same exercise? No? Well then, that didn't go as planned. How about you try it, because the desire to do so will certainly emerge when you realize how thankful your shoulders are when when you place most of the burden on your triceps.

Start
Lying on the bench, make sure your feet are on the ground, shoulder width apart. Your back is to remain flat on the bench throughout this exercise. Grip the bar with about a foot to 14" in width between your hands. Many bars have perforated grips that can serve as a good guide for this, but then again, you probably figured that our on your own.

Middle
After lifting the bar, lower it to the middle of your chest. Touch your chest, but please don't bounce the bar off of your chest for momentum. You don't wanna be the one to do that. Also, please don't lock your arms at the top of the push. On the push back up, think about pushing with your triceps.

Finish
When done, place the bar back. Now you should have this odd satisfaction of having worked both your inner-chest and your triceps together. Weird how that works huh?

Key Don'ts
1. Remember to keep your elbows as close to your sides as possible. Don't let those bad boys flare out or you won't be giving your triceps the love they deserve.
2. Do not put your feet on the bench. This is foolish and never to be done.
3. Don't arch your back. Nope, read that again please. Got it? Good.

video phone beyonce mp3 OneResult.com - Close Grip Barbell Bench Press
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