Close Grip Bench Press

Proper Positioning

1. Lie on the bench in a supine position so that the bar is sitting directly over the eyes

2. Place the head, shoulder blades, sacrum (the triangular bone at the base of the spine), and glutes firmly on the bench

3. Bring the feet back under the knees

4. Firmly plant the feet on the floor, preferably with more force planted on the heel to generate more power

5. Squeeze the glutes to maintain a balanced position

6. Maintain a natural arch in the lower back throughout the entirety of the movement

7. Grasp the barbell with a pronated grip slightly inside shoulder width

Proper Technique

Eccentric - Descend

1. Keep wrists firm

2. Slowly lower the weight by flexing the elbows, maintaining the natural arch in the lower back (lumbar spine)

3. Tuck in the elbows

4. The shoulder and elbows should be parallel to the ground before ascending

5. Inhale on the downward phase of the movement

Concentric - Ascend

1. Press the bar by contracting the triceps

2. Exhale on the upward phase of the movement

3. 'Squeeze' at peak contraction

Essential Tips

1. Avoid using momentum by bouncing at the bottom of the movement

2. The bar should not be moving straight up and down, rather, allow the bar to descend to the lower pecs and ascend toward the upper chest

3. Focus on isolating the triceps, and use the chest and shoulders as support muscles

4. Always keep the glutes on the bench

5. Avoid an excessive curvature of the lower back

6. Do not lock the elbows

7. A grip too narrow will lead to injuries, keep the hands at shoulder level or slightly inside