Barbell Bench Press Close Grip

The bench press is a popular exercise that works the chest, shoulders and triceps. The close-grip variation targets the triceps more and reduces the stress on the shoulders. Here is a short guide on how to perform it using a bareball (a barbell without any weight plates).

1. Lie down on a flat bench and grasp the bar with your hands about shoulder-width apart or slightly narrower. Keep your wrists straight and your elbows tucked in.
2. Lift the bar off the rack and hold it above your chest with your arms fully extended. This is your starting position.
3. Inhale and lower the bar to your chest in a controlled manner. Touch the bar lightly to your chest without bouncing it.
4. Exhale and press the bar back up to the starting position, using your chest and triceps muscles. Lock out your elbows at the top and squeeze your chest.
5. Repeat for the desired number of repetitions.