"Close Grip Bench Press"

Today we are going to do some Close Grip Bench Press. The are a few benefits of the Close Grip Bench, namely, increasing the strength of the triceps. The triceps play a major role in the regular bench press and will, therefore, increase our normal bench press numbers.

Warm Up (3 Rounds):

  • 30 Jump Rope
  • !0 Press w/PVC
  • 10 Pass Thru w/PVC
    * Pause behind back on Pass Thru to help pull the shoulders back *

Strength (5RM):

  • Close Grip Bench Press
    * Take 10-15 minutes and work up to a heavy set of 5 *

Skill (5-10 Minutes):

Work on your Hang Clean progressions.  Work up to the weight you want to use in the workout.

Met-Con (10-8-6-4-2):

  • Hang Clean (185/135/95/65)
  • Ring Row
    * Prowler Push Down & Back between rounds *

Cash Out (5 Rounds):

10 Seconds Each:

  • Hollow Body Hold
  • Scissor Kicks
  • Rest

Mobility (NFT):

  • Chest Opener
  • Cobra
  • Childs Pose
  • Bilateral Shoulder Flexion
  • Banded Shoulder Distraction
  • Pigeon Pose
  • Triangle
  • Foam Roll (Lats, Hot Spots)