Lie on a horizontal bench with the buttocks on the bench and the feet on the ground, gripping the barbell with an overhand grip and wrists 4 to 15 inches apart, depending on the flexibility of the wrists: Inhale and lower the bar with a controlled movement to the chest, with the elbows out to the side. Extend and exhale at the end of the effort. This exercise develops the pectoral muscles at the sternal notch and the triceps brachii. (With this in mind, it may be included in a program for the arms.) By extending and keeping the elbows next to the body, a greater part of the work is performed by the anterior deltoid. This movement may be performed at a frame that guides the bar.
Attention: Depending on your physical structure, the narrow grip may cause wrist pain. In this case, use a wider grip.
Warning: Bench Presses and Elbow Pain. Elbow pain most often develops after bench pressing. This overuse injury is generally related to excessive training with long sets. In bench pressing, locking the extended arms at the end of the movement subjects the elbow to rubbing and microtrauma, which over time may lead to inflammation. Comment: Occasionally, this condition can lead to intra-articular calcifications, which are particularly crippling. In this case, surgery is often the only solution for regaining complete arm extension. At the first sign of elbow pain, avoid for several days exercises that involve arm extension in order to prevent serious injury. When you resume exercises that include arm extension, avoid completely extending the forearms at the end of the movement until the pain has completely disappeared.