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| Close-Grip Bench Press |
Lie on your back on a flat bench, keeping your buttocks in contact with the bench and your feet flat on the floor. Take an overhand grip on the barbell with your hands from 4 to 15 inches apart, depending on your wrist flexibility:
- Inhale and slowly lower the barbell until it reaches your chest, allowing your elbows to extend away from your torso
- Pres the barbell upward, exhaling as you complete the movement
This exercise is excellent for developing the pectorals and the triceps (for this reason, you can include this exercise in arm-specific program).
Keep your elbows in if you want to shift the emphasis to the anterior delotids. You can perform this movement with a Smith-machine.
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