Start by adding the close-grip bench press to your workouts as a supplement to the standard benching you already. Start with 3 sets of 8 to 10 reps, adding load as you progress.

Lie on your back on the flat bench and grip the barbell with your hands a little wider than shoulder-width. You should hold the bar directly over your shoulders in the starting position. Try to make ...

In narrow-grip press, you'll put your hands much closer together than you would in a traditional bench press. Make sure you have a spotter help you, especially if you're unfamiliar with the lift.

Beginner's Guide to Muscle: Press Workout Your journey to a bigger chest starts with this 20-minute workout. By The Editors of MH Published: Apr 17, 2025 12:30 PM EDT ...

Lower to Your Ribcage Eb says: Conventional bench presses have you lowering the bar to your lower chest, and you may be tempted to try to do that with the close-grip press. Don't.

Ethier cites research that shows widening your grip by just an inch or two can boost your bench press instantly by 5-10%. This works by decreasing the range of motion of your lift, a method used ...

The exercise was created by Strength Coach, JM Blakely, a world record bench presser who achieved a whopping 710lbs PB bench. Speaking in a YouTube video on why he invented the JM press, Blakley ...