Tom Platz Close Grip Bench Press

CLOSE-GRIP BENCH PRESS, 30-10-30 – Do one set of 8 to 12 reps, using the 30-10-30 style. (30 second negative, 10 regular reps, 30 second negative… all in the same set.)
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You’re going to need a clock, timer, or training partner to keep count for you. Select a weight that’s about 30% less than what you’d normally use in the bench press. Example: If you normally bench 250 pounds for 10 reps, use 180.
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• Begin lowering the bar very slowly. You need to be halfway down at 15 seconds and almost touching your chest at 25 seconds. Take the remaining 5 seconds to lower it completely, lightly touching your chest at exactly 30 seconds. Reverse the motion and press the bar to the top position in 1-2 seconds.
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• Now do 10 normal reps, taking 3 to 4 seconds to lower the bar and pushing the bar back up in 1 to 2 seconds.
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• Pause at the top of the 10th rep and get ready for an all-out, final 30-second negative. Fight through it. Hold it for 5 seconds and then lower it one-half inch. Hold for another 5 seconds and lower it another half inch. Listen to your spotter and don’t give up until the count hits 30.
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Your triceps are going to feel very heavy because they’re filled with blood. Enjoy the feeling. If you can.