Close Grip (Shoulder Width) Barbell Bench Press

Line up the bench so that your nose is under the bar. Grab the bar at shoulder width. 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.