Adiletix - Close Grip Bench Press

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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.

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