क्लोज ग्रिप बारबेल बेंच प्रेस
Learn how to do क्लोज ग्रिप बारबेल बेंच प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
क्लोज ग्रिप बारबेल बेंच प्रेस is a Olympic Barbell/Bench exercise that primarily targets the छाती, with secondary activation of the Triceps, कंधे. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do क्लोज ग्रिप बारबेल बेंच प्रेस
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders.
💡 Instructions:
Lie on a flat bench with your feet flat on the floor.
Grip the barbell with hands shoulder-width apart or slightly narrower.
Unrack the bar and hold it above your chest with arms extended.
Lower the bar slowly to your lower chest while keeping your elbows tucked in.
Push the bar back up to the starting position, fully extending your arms.
⚠️ Common mistakes:
Allowing elbows to flare out excessively
Bouncing the bar off the chest
Not keeping wrists aligned with forearms
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Start Free TrialMuscles Worked by क्लोज ग्रिप बारबेल बेंच प्रेस
Equipment
- Olympic Barbell
- Bench
Calories Burned Doing क्लोज ग्रिप बारबेल बेंच प्रेस
कैलोरी कैलकुलेटर
MET 4.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: क्लोज ग्रिप बारबेल बेंच प्रेस
- Type
- Olympic Barbell exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps, कंधे
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: क्लोज ग्रिप बारबेल बेंच प्रेस
What muscles does क्लोज ग्रिप बारबेल बेंच प्रेस work?
क्लोज ग्रिप बारबेल बेंच प्रेस primarily targets the छाती, with secondary engagement of the Triceps, कंधे.
How do you do क्लोज ग्रिप बारबेल बेंच प्रेस correctly?
A bench press variation with a narrow grip to target the triceps while still engaging the chest and shoulders. 💡 Instructions: Lie on a flat bench with...
Is क्लोज ग्रिप बारबेल बेंच प्रेस good for beginners?
क्लोज ग्रिप बारबेल बेंच प्रेस has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for क्लोज ग्रिप बारबेल बेंच प्रेस?
क्लोज ग्रिप बारबेल बेंच प्रेस requires: Olympic Barbell, Bench.
What are the benefits of क्लोज ग्रिप बारबेल बेंच प्रेस?
क्लोज ग्रिप बारबेल बेंच प्रेस strengthens the छाती, engages the Triceps and कंधे.
What exercises are similar to क्लोज ग्रिप बारबेल बेंच प्रेस?
Similar exercises to क्लोज ग्रिप बारबेल बेंच प्रेस include वैकल्पिक इंकलाइन डम्बल प्रेस, बेंच प्रेस मशीन, क्लोज़ ग्रिप पुश-अप्स, डिक्लाइन बेंच प्रेस.
Is क्लोज ग्रिप बारबेल बेंच प्रेस better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both क्लोज ग्रिप बारबेल बेंच प्रेस and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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