Close-Grip Bench Presses

Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you  with a very narrow grip. Focus on keeping about and 6-8inch width in your grip Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Make sure to focus on  keeping  your elbows in towards your body throughout the full range of the movement.