Close Grip Bench Press

Lie on a bench and grip the bar slightly narrower than shoulder width. Press your feet firmly into the floor, draw your shoulders back, and open your chest.

Keep your elbows close to your torso and slowly lower the bar toward your lower chest or sternum. Your elbows should flare less than in a regular bench press so your triceps take the lead.

Press the bar up with your triceps and extend your arms. Do not bounce it off your chest; finish the press through your triceps.

Think of pushing the bar away with your triceps. If you feel only your chest, bring your elbows closer and lower the weight.

An excessively narrow grip or bent wrists strains your wrists and elbows. Find a grip width where your wrists stay straight instead of simply gripping as narrowly as possible.

Inhale and brace your torso before lowering the bar, then exhale as you press. On heavy sets, holding your breath while pressing can be more stable.

Lowering the bar toward your lower chest instead of your neck can increase triceps engagement. At lockout, keep your shoulder blades pulled together so your shoulders do not roll forward.