| Exercise Name: | Close Grip Bench Press |
| Main Muscle: | Triceps |
| Secondary Muscle(s): | Chest, Deltoids |
| Exercise Type: | Push, Compound |
| Equipment Required: | Barbell, Bench |
Close Grip Bench Press Instructions
This weight training exercise is dubbed by many to be the best tricep exercise because it is one of only a few compound tricep exercises and allows you to pile on much more weight than a typical tricep isolation exercise. It is a version of the bench press that uses a close grip to more strenuously work your triceps.
If you are really looking to build mass within your triceps, we recommend you check out our Top 5 Tricep Exercises. Also note that many chest exercises also activate your triceps, so be sure to plan accordingly when it comes to creating a workout plan for yourself.
Perform The Close Grip Bench Press
Lay on a flat bench with your feet flat on the floor under a loaded barbell.- Using a close grip (about 6 inches apart) unlatch the bar and slowly lower it towards your chest.
- Pause just before the bar hits your chest, then raise the bar by extending your arms and pushing with your triceps to the staring position.
Close Grip Bench Press Tips
- Keep your elbows close to your body throughout the exercise.
- Keep your back and shoulders on the bench and your feet firmly planted on the floor throughout the exercise.
- Concentrate on squeezing your triceps at the top of the lift.