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.

When most people think about bench press grip, they focus on how far apart their hands are. Narrow grip, wide grip, or ...

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.

The strongest, smartest lifters don't bench-press with their upper arms 90 degrees from their sides. They tuck their elbows in on the descent to get more power and reduce the risk of shoulder injury.

Wide-grip bench press. This can put more pressure on the joint where your collarbone meets your shoulder blade. Reverse-grip bench press. In this variation, your palms face inward instead of outward.

Narrow grip bench press (Image credit: Getty images) A narrow grip bench press increases activation in the triceps, whereas widening your grip increases bicep and shoulder activation.

Boost your bench press and shoulder health with 3 scapular strength drills. Learn scapular push-ups, band pull-aparts, and ...

Close grip bench. Unlike the regular bench press, the close grip bench press places more emphasis on the triceps and shoulders. Both of these muscles are key for a strong bench press, ...

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.