2. Close Grip Bench Press
Caution: In order to protect yourself, it is advised to have a spotter help you.
- Start by lying on a flat bench. Retract your shoulder blades as far back as possible so they are touching the back of the pad and make sure to keep them there during the movement.
- Using a close overhand grip, more narrow than shoulder width apart, lift the bar from the rack. Hold the bar directly above your sternum with your arms locked.
- As you inhale, slowly lower the bar until you feel it on or close to your chest. Your forearm should create a 45° angle to your body. To optimize the workout for your tricep, keep your elbows tucked in close to your torso at all times.
- Bring the bar back to the starting position as you exhale. If you can, try to take at least twice as long to go down than you did when coming up.