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Hany Rambod's 70 Seconds on FST-7 Close Grip Bench Press


Today Hany Rambod the "Pro Creator" is featuring approximately 70 seconds of tips on FST-7 close grip bench press. Hands should be shoulder width apart with the elbows close to the body.

Here are some tips when completing FST-7 close grip bench press:

  • 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 FST-7 close grip bench press 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.

Related Article: Hany Rambod's 70 Seconds on FST-7 Overhead Tricep Extension (High Pulley)

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