The close grip bench press is a core training staple that can build size and strength in your triceps and chest—but are you sure you're even doing the exercise correctly?

For this basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement that should serve as one of the centerpieces of your training plan. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you slide onto the bench, grip the bar close, and get ready to press, take note that it's extremely important to pay attention to the subtleties of the movement here. You'll miss out on the potential back gains if you're not focused on your hand position and the bar path—and there's more to the press than you might think.