Close-Grip Bench Press

Lie on a flat bench. Grip the barbell with hands shoulder-width apart, or slightly narrower. Lift the bar from the rack and hold it straight over your chest with arms fully extended.

1. Lower the bar to your lower chest, keeping your elbows close to your body.
2. Pause for a moment at the bottom.
3. Press the bar back up to the starting position until your arms are fully extended.

• Keep your elbows tucked in, close to your sides.
• Your wrists should be straight, not bent backwards.
• Maintain a stable base with your feet flat on the floor.

• Gripping the bar too narrowly, which can strain the wrists.
• Flaring the elbows out to the sides.
• Bouncing the bar off the chest.