close grip bench press 1 and 1 and half

This particular bench press has two distinct advantages: It exaggerates the medial tricep head during the pause in the 1/2 rep (and area often neglected) and it doubles the amount of repetitions at the bottom of the press thereby increasing the workload of the chest and shoulders. Start with a workload of approximately 50% of you normal 10 rep range and perform 6-12 repetitions pausing each phase (bottom / mid / lockout).