How to do a barbell close grip bench press

Setup:

1. Position: Lie flat on a bench, with your feet firmly on the floor. Position yourself so your eyes are under the barbell.
2. Grip: Grasp the barbell with an overhand grip, with your hands about shoulder-width apart or slightly closer. Your thumbs should be just outside your smooth part of the bar.
3. Unrack: Lift the bar from the rack and hold it straight over your chest with your arms locked.

The Lift:

1. Lower: Inhale and slowly lower the barbell to your lower chest/sternum area. Keep your elbows tucked close to your body.
2. Press: Exhale and press the barbell back up to the starting position, focusing on using your triceps to move the weight.
3. Squeeze: Squeeze your triceps at the top of the movement.

Tips:

• Tucking your elbows is crucial for targeting the triceps and protecting your shoulders.
• A grip that is too narrow can put stress on your wrists. Shoulder-width is a good starting point.
• Control the descent; don't let the bar bounce off your chest.