Hany Rambod's 70 Seconds on FST-7 Close Grip Bench Press
Today Hany Rambod the "Pro Creator" and coach to 15 Olympia titles and counting as of 2015 is featuring approximately 70 seconds on FST-7 tips for close grip bench press.
Hands should be shoulder width apart with the elbows close to the body. Here are some tips:
- All the way down, all the way up. Full range of motion without locking out the elbows. The key is CONSTANT TENSION on the triceps
- Control the eccentric movement. When lowering the weight your tempo should be slow and controlled.
- You can also employ and elbows out variation when keeping moderate weight. Going too heavy with elbows out can lead to an elbow or shoulder injury
Use this exercise as a foundation movement rather than for your 7 sets. This means 2 minutes rest between sets and 8-12 reps each set. For maximum mass occasionally work in the 6-8 rep range and always 3-4 sets.
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