barbell close-grip bench press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

Pause for a moment when the barbell touches your chest.

Push the barbell back up to the starting position, fully extending your arms.

Repeat for the desired number of repetitions.