{"id":1382,"date":"2021-08-29T13:55:38","date_gmt":"2021-08-29T13:55:38","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=1382"},"modified":"2021-09-09T19:23:42","modified_gmt":"2021-09-09T19:23:42","slug":"barbell-close-grip-bench-press","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/triceps-2\/barbell-close-grip-bench-press\/","title":{"rendered":"Barbell Close Grip Bench Press"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Barbell-Close-Grip-Bench-Press_Upper-Arms.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong>\u00a0<i>Triceps<\/i><\/li>\n<li><strong>SECONDARY MUSCLES: <\/strong><em>Chest<\/em><\/li>\n<li><strong>EXERCISE CATEGORY:\u00a0<\/strong><em>Strength<\/em><\/li>\n<li><strong>EXERCISE TYPE: <\/strong><em>Basic-(Multi-Joint)<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:\u00a0<\/strong><em>Barbell<\/em><\/li>\n<li><strong>EXPERIENCE LEVEL:\u00a0<\/strong><em>Mid-level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>Lie on the bench so that the crossbar of the sports equipment is at eye level. Bring the shoulder blades together, press the occipital region and pelvis tightly to the lower surface.<\/li>\n<li>For maximum control over the position of the torso, tighten the buttocks. Rest your feet on the floor.<br \/>\nGrip the rod firmly with the brushes, using the closed grip method. Its width is slightly narrower than the distance between the shoulders. Bend the elbow joints.<\/li>\n<li>Place the barbell over the lower sternum without reaching the solar plexus area.<\/li>\n<li>Gradually lower the bar until it touches your chest while inhaling deeply.<\/li>\n<li>Do not place your elbows on the sides, but move them near the body.<br \/>\nHaving touched the chest section with the projectile, squeeze the bar upward, performing a powerful exhalation.<\/li>\n<li>Do one repetition, straightening the elbow joints, and for a moment hold the arms in the upper position, then lower the rod to the chest.<\/li>\n<\/ol>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":710,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1382","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1382","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/comments?post=1382"}],"version-history":[{"count":2,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1382\/revisions"}],"predecessor-version":[{"id":1884,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1382\/revisions\/1884"}],"up":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/710"}],"wp:attachment":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media?parent=1382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}