How to Hold the Close Grip Bench Press to Work Your Inner Chest

The bench press works the thick pectoralis major muscle of the chest. If you’re looking for a good chest exercise that hits all areas of your pecs about equally, perform bench presses on a flat bench with a wide grip. To narrow your focus and work on smaller areas of your chest -- as well as your triceps -- you can bring your hands closer together on the bar.

Things You'll Need

  • Barbell
  • Exercise bench
  • Rack
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Instructions

    • 1

      Clip your desired weight plates on the bar and rack the barbell. Lie back on the bench underneath the bar. Hold the bar with an overhand grip, so your palms face toward your feet. Spread your hands about shoulder-width apart.

    • 2

      Lower the barbell to your mid-chest and raise it again.

    • 3

      Experiment with your grip on your next press by bringing your hands a bit closer together. Move them in about 1 inch at a time and perform a lift to help determine the distance you’re most comfortable with and the one that offers the most burn on your inner pecs. Repeat for two to three sets of eight to 12 presses.