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Close Grip Bench Press
- 1 - Lie on a flat bench with your feet planted firmly on the floor and your upper back, head, and hips in contact with the bench.
- 2 - Grip the barbell with hands about shoulder-width apart or slightly narrower, keeping your wrists stacked over your elbows.
- 3 - Unrack the bar and hold it directly over your chest with your arms extended and shoulders pulled back and down.
- 4 - Lower the bar in a controlled motion toward the lower chest or upper sternum, keeping your elbows tucked close to your body.
- 5 - Pause briefly near the chest without bouncing, maintaining tightness through your core and upper back.
- 6 - Press the bar back up by driving through your triceps and chest until your arms are fully extended.
- 7 - Repeat for the desired number of repetitions while keeping the bar path controlled and your elbows from flaring excessively.
