Barbell Lying Close-Grip Press

Setup

1. 01Lie flat on a bench under the racked bar.
2. 02Grip the bar at about shoulder width or narrower.
3. 03Unrack and hold the bar over the upper chest.
4. 04Tuck the elbows toward the ribs.

Execution

1. 01Lower the bar under control toward the chin.
2. 02Let the elbows drift slightly back as it descends.
3. 03Stop just above the chin or neck line.
4. 04Press back up and lock out with the triceps.

Checkpoints

• -Elbows stay tucked, not flaring past 45 degrees.
• -Bar path angles back toward the chin, not the sternum.
• -Wrists stay straight over the forearms.
• -The descent stays slow and controlled at all times.

Common mistakes

• -Lowering fast toward the face without control.
• -Gripping so narrow the wrists cave inward.
• -Bouncing the bar to reverse direction.
• -Turning it into a standard bench press with a chest touch.