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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

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How to properly perform the exercise: close-grip bench press?

The movement is performed by:
- the muscles of the back of the arms and chest

Additionally works:
- the shoulders

Starting position:

Grab the barbell with an overhand grip and lie on your back on a flat bench. Feet on the bench or on the floor. Place your arms vertically above your chest. Your hands are placed narrowly on the bar.

Movement:
With a gentle movement, bend your elbows and lower the bar to just above your chest. Keep your elbows close to your body. With a slightly faster movement, straighten your elbows and raise the bar. Repeat.

Tip:
Hands with an overhand grip and a narrow position. Your entire back is pressed against the floor. Keep your elbows close to your body.

To perform this exercise, you will need a barbell and a bench.

Pressing a barbell in a narrow grip on a bench

Pressing a barbell in a narrow grip on a bench

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