Yearlong (Ph VIII, W II)
1 Close-Grip Incline Bench Press
Sets: 2-4 Reps: 5RM
Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand grip, hands inside shoulder width. Lift it off the rack, arching your back. Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.