close-grip bench with bands or chains, stacking two lockout tools on each
other
the narrow grip hands the top of the press to the triceps, and the bands make
the top the heaviest part, so both changes point at the same place
the most lockout-specific press here, and the least use for anything below
mid-range
Execution
Set up a close-grip bench with your hands about shoulder-width apart, bands
anchored under the rack or chains hung from the sleeves. Squeeze your shoulders
back and down. Unrack the bar and stabilize it.
lower the bar to your chest with your elbows tucked closer to your sides
press and keep accelerating as the resistance builds
lock out fully against the heaviest part of the range
control the descent as the load comes back off
keep the band or chain setup identical between sets
Pick bands or chains and stay with that one, and add an exercise note whenever
you change setup.
Purpose
close-grip bench with bands or chains, stacking two lockout tools on each
other
the narrow grip hands the top of the press to the triceps, and the bands make
the top the heaviest part, so both changes point at the same place
the most lockout-specific press here, and the least use for anything below
mid-range
Execution
Set up a close-grip bench with your hands about shoulder-width apart, bands
anchored under the rack or chains hung from the sleeves. Squeeze your shoulders
back and down. Unrack the bar and stabilize it.
lower the bar to your chest with your elbows tucked closer to your sides
press and keep accelerating as the resistance builds
lock out fully against the heaviest part of the range
control the descent as the load comes back off
keep the band or chain setup identical between sets
Pick bands or chains and stay with that one, and add an exercise note whenever
you change setup.