The Close Grip Bench Press

If your looking to build well shaped and muscular triceps, you might want to thing about adding close grip bench press' to your regiment. This exercise is a pure triceps mass builder and will help add slabs of beef to the lower part of your arms.

This movement is considered a compound movement using triceps as the primary mover while the front shoulders and chest act as secondary muscle groups.

To get the most from this exercise, keep your feet firmly planted on the ground, dig your shoulder blades into the back of the bench, puff you chest out, and keep your head and butt on the bench. Remember, don't bounce the weight off your chest.


Position for the close grip bench press

1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.

2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart.

3. Arms should be fully extended and palms should be facing forward.

Execution of the close grip bench press

1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.