CLOSE GRIP (CG) BENCH PRESS

Purpose: Develop muscles of chest, shoulders and triceps.

Starting Position:

  1. Lay on a bench with a slight arch in your back and your feet flat on the floor.
  2. Grip the bar chest width apart with your thumbs around the bar.
  3. With a spotter’s assistance, lift the bar out of the rack and directly over your face.

Procedure:

  1. In a controlled manner, lower the bar to the middle of your chest.
  2. Push the bar in an explosive, but controlled manner to the original starting position.

Key Points:

  1. The bar should move in arch, with the finishing position directly over the face.
  2. Do not bounce the weight off your chest.
  3. Keep your buttocks on bench throughout the entire exercise.
 

   

                      

DIPS

Purpose: Develop muscles of chest, shoulders, and triceps.

Starting Position:

  1. Position your body between two parallel bars.
  2. Support your body weight with your arms and maintain a straight body position.
  3. Keep a slight bend in your elbows.

Procedure:

  1. Slowly descend till your chest is positioned between the parallel bars.
  2. Ascend by pushing your body up to the start position.

Key Points:

  1. Use a controlled movement throughout the exercise.
  2. Your upper arms should be parallel with the floor at the bottom of the exercise.
  3. Your body should maintain an up-right position throughout the entire exercise.
 

© Copyright 2010 Gregory A. Werner