CLOSE GRIP EZ -BAR BENCH PRESS

1. Lie back on a flat bench . Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked . This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest .

            TIP:- Make sure that as  opposed to a regular bench press , you keep the elbows close to the torso at all times in order to maximum triceps involvement.

      3. After a second pause , bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles . Lock your arms in the contracted position , hold for a second and then start coming down slowly again .

           TIP:- It should take at least twice as long to go down than to come up .

     4. Repeat the movement for the prescribed amount of repetitions.

      5. When you are done , place the bar back in the rack .

CAUTION:-  If you are new at this exercise , it is advised that you use a spotter . If no spotter is available , then be conservative with the amount of weight used . Also beware of  letting the bar drift too for forward . You want the bar to fail on your middle chest and nowhere else.

VARIATIONS:- This exercise can also be performed with an e-z bar using the inner handles as well as dumbbells , in which case the palms of the hands will be facing each other.