Close Grip Bench Press.

Make every rep count.

1. 01

   Lie flat on the bench with your feet planted and hands about shoulder-width on the bar (close grip, but not so narrow your wrists/elbows ache).

2. 02

   Set your upper back: squeeze your shoulder blades together and drive them into the bench to create a stable base.

3. 03

   Take a big breath and brace. Have a spotter help with the liftoff so you can keep your shoulders pinned and your chest up.

4. 04

   Let the bar settle over your upper chest, keeping your upper back tight and wrists stacked over your forearms.

5. 05

   Lower under control: inhale, unlock the elbows, and bring the bar down in a straight line to the base of your sternum, gently touching your chest.

6. 06

   Press straight up: drive your feet into the floor for leg drive, keep your shoulders pinned, and extend your elbows to return the bar to the start.

7. 07

   Repeat for your target reps, maintaining the same tight setup each rep.