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The close-grip pushup chest and triceps exercise isn't always done properly. Here's how to fix your form to build more muscle and strength. Skip to main content. 24/7 Help. For premium support ...
Close Grip Chest Press Lie faceup on a mat or bench with a dumbbell in each hand at chest level, palms facing in, weights touching. On the exhale, press the weights straight up over chest.
Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps). The Pull-up is performed by hanging from a chin-up bar above head height with the palms facing forward (supinated) and pulling the body up so the chin reaches or ...
360 push-ups. The 360 push-up is a variation of the superman push-up where one rotates 360 degrees while in the air. [27] Falling and explosive rebound push-ups Here one falls to the ground from standing position and then using an explosive push-up gets back to standing position. [28]
HOW TO DO IT:. Set an adjustable bench to about 60 degrees. Lay face-down on the bench with two dumbbells on the floor in front of you. Plant your toes into the ground with your knees slightly bent.
Called the close grip bench press, this variation is best performed with arms in a near-vertical position to reduce strain placed upon the wrists, elbows, and shoulders. A close grip bench press can also be performed with dumbbells or a barbell with neutral grips. Wide grip: A bench press performed with the hands far apart. It shortens the ...
With eyes still on the weight overhead, rise onto left forearm, then push into the palm of left hand to sit up. Keeping core engaged, reverse the move to return to starting position. That’s 1 rep.
Now bend the arms at the elbow, bringing the bar down close to the top of the forehead. Keep the elbows in the same position, do not let them sway outward. Press back up to starting 10 o’clock position. Try to avoid moving your elbows too much; [4] try to keep them the same width apart during the whole movement.