CLOSE GRIP BENCH PRESS

This exercise is similar to a regular bench press except that, since you place your hands much closer together, it puts the emphasis on your triceps rather than on your chest. The exercise can also help you increase your bench press weight. The exercise primarily uses the medial and lateral heads of the triceps brachii.

1. Lie on the back on a bench with the knees bent to 90 degrees and the feet firmly on the floor. If the feet do not reach the ground, only then put them on the bench. The barbell should be directly over the eyes.
2. Arch the back slightly, tighten the abs, and retract the scapulas. Make sure that the glutes stay in contact with the bench throughout the lift.
3. Grasp the bar with an overhand (pronated) grip, less than shoulder-width apart (about 6 to 8 inches).
4. Press the bar up to release it from the rack, then lock the arms directly above the neck.
5. Inhale and hold your breath as you lower the bar to the upper chest, just above the nipple line. Keep the arms close to the sides throughout the lift.
6. Reverse direction and forcefully exhale as you push the barbell back up. Concentrate on extending the elbows fully and forcefully.