Rider's Fitness Program: Close Grip Bench Press
Equipment:
- Bench
- Weight Bar or Dumbbells
- Small Blocks (optional)
How Do I Do This?
1. Lie on your back on a bench and position your feet comfortably on the floor. Your thighs should be parallel to the floor, or slightly above parallel. If your thighs angle toward the floor, place small blocks under your feet to achieve the correct position.
2. With your arms by your side, grab the bar so your wrists are positioned directly above your elbows.
3. Push the bar straight up until your arms are straight above you.
4. Pause for 1 second, then carefully return the bar to your chest.
5. Perform seven to ten repetitions.
HINTS
• Be sure to pull your shoulders back down to
the bench prior to returning to the starting
position.
• Focus on moving from the shoulders, with
the elbow motion secondary.
• Keep the bar steady, resisting gravity, when
lowering it toward your chest.
• When pushing up, pick a spot above you and
move deliberately toward that target.
The Close-Grip Bench Press improves your shoulder function, emphasizing some of the smaller muscle groups around the shoulder joint. It also approximates your arm position during riding and will contribute to improved control when mounted.
The Rider's Fitness Program is available in our Store.
