Close-Grip Bench Press

Set-up

• Lie on the bench with your eyes under the bar and feet flat on the floor.
• Grip the bar about shoulder-width apart.
• Squeeze your shoulder blades together and down before you unrack.

How to do it

1. Unrack the bar and hold it over your shoulders with straight arms.
2. Lower it under control to your lower chest, keeping your elbows close to your body.
3. Press back up to straight arms.

Coaching cues

• Keep your elbows tucked in rather than flared.
• Wrists straight, stacked over your elbows.

Common mistakes

• Gripping so narrow that your wrists bend and ache.
• Bouncing the bar off the chest.

Safety

• Use a spotter or safety arms when working close to your limit.