Close-grip bench press

Close-grip bench press

start: lie face-up a flat bench and grasp the barbell with your
hands 6-12 inches apart.

move: press the bar directly over your chest to just short of
lockout. lower the bar slowly, keeping your elbows as close to
your sides as possible. at the bottom of the movement your
elbows should be a little lower than your shoulders. keep the
motion controlled, and don't over arch your back to get the bar up.