How to perform it
- Lie on a flat bench with your feet supported on the floor and hold the bar above your chest with a close grip.
- Keep your spine stable, abs engaged, shoulder blades slightly retracted, and wrists aligned throughout the movement.
- Place your hands closer together than in a traditional bench press while maintaining full control of the bar.
- Lower the bar with control toward the center or lower portion of your chest.
- Keep your elbows closer to your body during the descent and avoid excessively flaring your arms.
- Lightly touch your chest or stop just above it, respecting a comfortable and safe range of motion.
- Press the bar upward until your arms are extended without losing wrist or shoulder alignment.
- Exhale as you press the bar up and inhale as you lower.
What you should feel
Work in the triceps, chest, and front deltoids, with greater triceps involvement because of the close grip. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, or lower back.
Groups mentioned in the description
Exercise questions
Lie on a flat bench with your feet supported on the floor and hold the bar above your chest with a close grip. Keep your spine stable, abs engaged, shoulder blades slightly retracted, and wrists aligned throughout the movement. Place your hands closer together than in a traditional bench press while maintaining full control of the bar. Lower the bar with control toward the center or lower portion of your chest. Keep your elbows closer to your body during the descent and avoid excessively flaring your arms. Lightly touch your chest or stop just above it, respecting a comfortable and safe range of motion. Press the bar upward until your arms are extended without losing wrist or shoulder alignment. Exhale as you press the bar up and inhale as you lower.
Pressing exercise that works the chest, triceps, and shoulders while keeping the load stable between the lowering phase and arm extension.
Work in the triceps, chest, and front deltoids, with greater triceps involvement because of the close grip. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.