How to do a Close-Grip Feet-Up Bench Press – Proper Form and Benefits

  • By: gymtrix
  • Date: September 20, 2022
  • Time to read: 5 min.

The close-grip feet-up bench press is a great way to target your triceps and shoulder muscles. It also takes the pressure off your lower back, making it a good option if you have back problems.

In this article, we’ll show you how to do the close-grip feet-up bench press with proper form, and we’ll also share some of the benefits of this exercise.

What is a close grip bench Feet Up press and why use it?

When you perform a close grip bench press, you place your hands closer together on the barbell than you would when performing a standard bench press.

This variation is said to place more emphasis on the triceps muscles and is often used by athletes seeking to build muscle mass in this area.

A close grip bench press with feet up can also be used as an effective exercise to target the chest muscles. When performed in this way, the feet up position helps to elevate the torso and create a greater range of motion for the chest muscles.

This can be a useful variation for athletes seeking to improve their bench press performance.

How to do a close grip bench Feet Up press with proper form

The close grip bench Feet up press is a great exercise to target the triceps. It can also be used as a warm-up for other exercises that target the triceps.

To do the close grip bench Feet up press, you will need:

  • An adjustable bench
  • A barbell
  • A weightlifting belt (optional)
  • Weight plates

How to do a close grip bench Feet Up press with proper form:

1. Start by lying on your back on a bench, with your feet up in the air and your hands placed together on the bench just outside of your chest. ( please check the below video for better feet positioning)

2. Press your hips and upper back firmly into the bench, and then slowly lower the weight towards your chest.

3. Pause briefly when the weight is touching your chest, and then press it back up to the starting position.

4. Keep your core engaged throughout the entire exercise to protect your spine.

The benefits of doing a close grip Feet Up bench press

There are many benefits to doing a close grip Feet Up bench press. First and foremost, it targets the triceps more than a traditional bench press.

This is due to the fact that your hands are closer together, which means that the triceps have to do more of the work. As a result, you can build up your triceps muscles more effectively.

Doing a close grip Feet Up bench press is that it is less stressful on your shoulders. This is because your shoulders are in a more neutral position when you perform this exercise, as opposed to when you do a traditional bench press. As a result, you can avoid potential shoulder injuries.

Doing a close grip Feet Up bench press is a great way to increase your strength and power. This is because it involves explosive movement, which can help you to improve your performance in other sports or activities.

Which muscles are worked when doing a close grip Feet Up bench press

The close grip Feet Up bench press is a great exercise for targeting the muscles of the chest, shoulders and triceps.

The chest muscles (pectorals) are worked when pushing the weight away from your body, while the shoulder muscles (deltoids) are worked when you keep your elbows close to your body.

The triceps muscles are worked when pushing the weight away from your body and also when you lower the weight back to the starting position.

Different ways you can do a close grip Feet Up bench press

Close grip Feet Up bench press is to use a Smith machine. Position the bar at your chest and press it up, keeping your feet elevated. This will help keep the tension on your muscles and minimize the involvement of your arms.

Close grip Feet Up bench press with a cable machine. Attach a stirrup handle to the low pulley and hold it with your hands close together.

Sit down on the bench so that your head and shoulders are resting against it and press the weight up. This will help keep the tension on your muscles and minimize the involvement of your arms.

Close grip Feet Up bench press is to use dumbbells. Sit down on the bench so that your head and shoulders are resting against it and position your hands on the dumbbells so that they are close together.

Press them up, keeping your feet elevated. This will help keep the tension on your muscles and minimize the involvement of your arms.

Tips for getting the most out of your close grip Feet Up bench press workout

Bench pressing is a great way to build overall strength and muscle mass in your upper body. However, if you want to get the most out of your bench press workout, you need to make sure that you are using the correct form and technique.

Here are a few tips for getting the most out of your close grip feet up bench press workout:

1. Make sure that you are using a weight that is challenging enough for you. You should be able to complete no more than 8 – 10 repetitions with good form.

2. Keep your back pressed firmly against the bench, and make sure that your shoulder blades are pulled together. This will help protect your back and ensure that you are using the correct muscles during the lift.

3. Initiate the lift by pushing through your heels, rather than your toes. This will help you generate more power and lift more weight.

4. Keep your elbows tucked in close to your body as you lift the weight, and don’t let them flare outwards. This will help protect your shoulders and ensure that you are using the correct muscles during the lift.

5. Pause briefly at the top of the lift, then slowly lower the weight back down to the starting position. Don’t let gravity do all the work – use your muscles to control the descent of the weight.

6. Take a few minutes between sets to allow your muscles to recover fully. This will help ensure that you can perform each set with maximum intensity and achieve optimal results from your workout.

Why the close grip Feet Up bench press is an important exercise to include in your routine

The close grip Feet Up bench press is an important exercise to include in your routine because it targets the muscles of the chest, shoulders and triceps. These are all important muscles for overall upper body strength and development.

The close grip Feet Up bench press is a great exercise for developing explosive power. This can help you to improve your performance in other sports or activities.

The close grip Feet Up bench press is a great exercise for building overall muscle mass in your upper body. If you are looking to gain size and strength, this is an exercise that you should definitely include in your workout routine.

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