Close-grip bench press

Muscles worked

How to do it

1. Set the safety arms (or a spotter). Lie on a flat bench and grip the bar just inside shoulder-width, thumbs wrapped around it.
2. Set the shoulder blades and plant the feet.
3. Lower the bar to the lower chest, elbows tucked close to the ribs.
4. Press back up to straight arms, wrists stacked over the elbows.

Common mistakes

• A grip so narrow the wrists bend — hands just inside shoulder-width is enough.
• Elbows flaring out — keep them tight to the sides.
• Bouncing at the bottom — touch and press under control.

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