Barbell close grip bench press

Muscles worked

Also works

You need

How to do it

1. Set the barbell at a height where you can reach it from a lying position without extending your elbows fully.
2. Lie on the bench and position your head directly underneath the bar.
3. Reach up and grab the bar with an even, overhand grip. Your hands should be shoulder-width apart. Envelop the barbell with your thumbs for extra security.
4. Bring your shoulder blades back and draw your feet back and toward the bench, digging the balls of your feet into the floor.
5. Engage your body, take a breath, and unrack the bar by extending your elbows.
6. Bring the barbell over your chest and take another breath.
7. Lower the barbell to your upper stomach, tap it, and press the bar up, bringing it over your chest again. Exhale near the top.
8. Once finished, bring the barbell over the rack slowly and rest it gently.