The bench press with a close-grip and your feet elevated is a wonderful exercise for your triceps and shoulders. Additionally, it relieves pressure from your lower back, which makes it a wonderful choice if you have back issues.
This article will demonstrate the correct form for doing a close-grip, feet-up bench press as well as some of the advantages of this exercise.
What is a close grip bench Feet Up press?
A close grip bench press involves holding the barbell with your hands closer together than you would for a regular bench press.
Athletes who want to add muscle bulk to their triceps frequently utilize this version, which is supposed to put additional attention on those muscles.
A good workout for the chest muscles is a close-grip bench press performed with the feet raised. When done this way, the feet up position elevates the body and gives the chest muscles more range of motion.
For athletes looking to increase their bench press performance, this variant can be helpful.
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:
Step 1: Start by lying on your back on a bench, with your feet elevated in the air and your hands placed together just outside of your chest.
Make sure that your feet are pointing towards the ceiling and that your hips and upper back are firmly pressed into the bench. This will help to keep your spine in a neutral position throughout the exercise.
Step 2: When you’re ready, slowly lower the weight towards your chest while keeping control of it throughout the entire range of motion.
Make sure to keep your arms straight as they travel downward and pause briefly when they reach the bottom of their range of motion, touching the chest lightly.
Step 3: After pausing at the bottom of the movement, begin pressing the weight back upwards to its starting position while engaging both your triceps and chest muscles as you lift it.
As you’re pressing upward, make sure to keep tension on the muscle throughout its entire range of motion by not locking out at any point in time instead, drive through both elbow joints evenly until you’ve reached full extension again.
Step 4: It is important to keep a focus on maintaining good technique throughout all repetitions ensure that each rep is performed slowly and with control from start to finish, and that you prevent momentum from taking over any portion of it by using light weights if necessary.
Additionally, try keeping tension in your core muscles for additional stabilization and protection for your spine against excessive forces during this exercise movement pattern.
The benefits of doing a close grip Feet Up bench press
There are numerous advantages to performing a close grip Feet Up bench press. It primarily targets the triceps more than a traditional bench press.
This is due to the fact that your hands are closer together, requiring your triceps to do more work. As a result, you can more effectively build your triceps muscles.
Performing a close grip The advantage of doing a bench press with your feet up is that it is less taxing on your shoulders.
This is because, unlike a traditional bench press, you perform this exercise with your shoulders in a more neutral position. As a result, potential shoulder injuries can be avoided.
Performing a close grip The feet-up Up Bench Press is an excellent way to improve your strength and power. This is due to the explosive movement involved, which can help you 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.
When you push the weight away from your body, the chest muscles (pectorals) are worked, while the shoulder muscles (deltoids) are worked when you keep your elbows close to your body.
When pushing the weight away from your body, as well as when lowering the weight back to the starting position, the triceps muscles are worked.
Different ways you can do a close grip Feet Up bench press
Close grip Feet Up bench press is to use a Smith machine. Place the bar against your chest and press up while keeping your feet elevated. This will help maintain muscle tension and reduce 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 together with your hands.
Sit on the bench with your head and shoulders against it and press the weight up. This will help maintain muscle tension and reduce the involvement of your arms.
Close grip Feet Up bench press is to use dumbbells. Sit on the bench with your head and shoulders against it, and place your hands on the dumbbells so that they are close together.
Keep your feet elevated by pressing them up. This will help maintain muscle tension and reduce the involvement of your arms.