Full Playlist – https://www.youtube.com/playlist?list=PLAE99D5078C75964D – – Like these Arm Workout Tutorials !!! Check out the official app http://apple.co/1l7W92C Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http://amzn.to/1JwgNPy LifelineUSA Chest Expander: http://amzn.to/1O6dlhA Iron Gym Upper Body Workout: http://amzn.to/1igVj2p Shake Weight Dumbell: http://amzn.to/1igS0YU Perfect Pushup Elite: http://amzn.to/1hS0zJG Valeo Deluxe Speed Rope: http://amzn.to/1L1QRv9 Watch more Home Arm Workout for Men videos: http://www.howcast.com/videos/503593-Close-Grip-Barbell-Bench-Press-Arm-Workout Okay. So today, we’re going to go over a close grip barbell bench press. A lot of guys perform this in the bench press rack. That would be the normal way to do it on the standard Olympic straight bar, the 45 pound straight bar. Your grip for this doesn’t have to be too close. A lot of guys put their arms with their hands together, when that could really do damage to your shoulder. I like to stay at least thumb, if not more. I have my clients go shoulder width apart for this exercise. I’m going to be performing this with an easy bar on this bench. Generally, you’d have someone spot you. Because it’s a press, you can go heavier that most exercises. It’s a compound movement, meaning you’re working a lot of muscles at the same time. Rep guys, if you’re looking for size, you want to shoot for 10 to 15 reps. If you’re looking for strength, the rep range is, kind of, lower, shoot 4 to 6. If you want power, which is speed, it’s 1 to 2 really fast reps. So, a lot of athletes you’ll see use1 to 2 low reps. Whereas, a body builder would use a heavy weight, but still get his 12 reps in because that’s best for hypotrophy, which is muscle growth. So to do this, again, any time you do a line exercise, the 6 points of contact; left foot, right foot, butt, shoulder blade, shoulder blade, and hip. Now this, again, thumb distance apart at least, you want to keep your elbows by your side. You don’t want to flare them out because you won’t be working your triceps as much. You keep the concentration on your triceps, if you keep your elbows in close to your body. Now, again, this is an exercise that you can go fairly heavy with. And when you see guys going to heavy, you see their butts coming up, you see them moving back and forth, completely unnecessary. You want to make sure that you have a weight that you can control all the times. Now with this, again, breathing is very important. Any time you work against gravity, breathe out. So as I’m pushing, working against gravity, squeeze that triceps. Don’t walk it out because that will do damage. Always keep a nice soft bend, and the hurt, actually release the hand with that. It’s a lighter weight. So, again, come down. You don’t necessarily have to touch your chest, as long as you keep tension on that triceps. And really try to get that mind muscle connection where just using your triceps to push this bar up. If there’s a big tendency in using your chest and your shoulders to muscle it up. But if you concentrate, you can really keep it in the triceps. Come down. Stretch it right there. Push. Squeeze. Very controlled. All 6 points are touching. Feet are on the ground. Butts on the mat. Shoulder and head, all well placed. And that’s your line close grip bench press.