JM Press

Begin the exercise in the same way as close grip bench press. Lie down on a flat bench, holding the barbell above you in outstretched arms, elbows pointing inward. Instead of holding your arms perpendicular to your torso, position them so that the bar is above your upper chest. This will be your starting position. On an inhale, lower the barbell down by bending your elbows. In the middle of the movement, you will need to move the bar a little lower. You will succeed if you make a movement with your forearms, moving them closer to your legs by a few (2-3) centimeters. Hint: Keep your elbows bent while performing this movement. As you exhale, squeeze the bar up while straightening your arms (as with a bench press with a narrow grip lying down). Return the bar to its original position and start the exercise again. Complete the required number of repetitions. Variations: You can also use dumbbells for this exercise.