Close-Grip Bench Press.

How to do it.

1. Step 01

   Lie on a flat bench with your feet flat on the floor.

2. Step 02

   Grasp the barbell with an overhand grip, hands slightly inside shoulder-width.

3. Step 03

   Unrack the bar and hold it directly over your chest.

4. Step 04

   Lower the bar slowly towards your lower chest or upper abdomen.

5. Step 05

   Keep your elbows tucked close to your body.

6. Step 06

   Press the bar back up to the starting position, extending your arms fully.

Pro cues.

• Maintain a controlled descent to protect your elbows.

• Avoid flaring your elbows out wide.

• Focus on triceps contraction at the top of the movement.