Barbell Close Grip Pause Bench Press

Line up the bench so that your eyes or nose are under the bar. Grab the bar around shoulder width (unless specified otherwise by your program) and bench press with the bar path towards your lower pecs. Take the barbell off of the J Hooks by doing a pullover as opposed to rounding the shoulders. Make sure your feet are planted, and keep the chest sticking out and try to grab the bench with your shoulder blades. Lower the bar until it touches your body and hold it for 2 seconds (if unspecified). Bring the bar back to the lockout position by using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. Imagine you are pushing your body away from the bar and not the bar away from you. This will keep your bench tight and avoid energy leaks. When you are done with the designated repetitions, rack the bar onto the J Hooks.

Trainer Tip: When close grip benching the bar-path is usually slightly closer towards the hips than directly above the pectoral muscles. The wider you grip the bar, you will naturally want to press higher towards your neck. This exercise will build massive tricep strength which is ~75% of your bench!