barbell close-grip bench press

How to perform it

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body. Pause for a moment when the barbell touches your chest. Push the barbell back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. 2Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3. 3Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
4. 4Pause for a moment when the barbell touches your chest.
5. 5Push the barbell back up to the starting position, fully extending your arms.
6. 6Repeat for the desired number of repetitions.