Extreme Close Grip Barbell Bench Press

Line up the bench so that your nose is under the bar. Grab the bar with only a few inches in between your hands. Take the barbell off of the J Hooks by doing a pullover type motion 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 chest. Bring the bar back to the lockout position by using the triceps to lock out the elbows. 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: Do not use crazy heavy weight with this if you aren’t an advanced lifter. This can be strenuous on the elbows and wrists and is typically done as an accessory lift to help build the bench press.