Close-Grip Bench Press
The close-grip bench press is a great mass-builder for the triceps. The exercise is performed the same way as the standard
bench press,
except your grip is much narrower. Begin by placing your hands on the bar about 4-10 inches apart. Keep your feet on the floor and your body flat on the bench throughout the range of motion. Keep your elbows open as you lower the bar to your mid-chest.
After you have lowered the bar to your chest, power the weight back up to the top.
Tips
* To work your triceps even more during this exercise, try doing only half reps. To do this, begin by lowering the weight a few inches above your chest, as you normally would. Instead of lifting the bar back up to the top and fully extending your arms, however, only extend your arms about halfway, then lower the bar back down again. By doing this, you are keeping constant tension on your arms and fatiguing your triceps quicker than you could by completing a full range of motion.
* Remember to keep your elbows open for this movement to better isolate your triceps. Conversely, by keeping your elbows close to your sides during this exercise, more of the effort will be placed on your anterior deltoid.
* It is best to try and keep your grip as narrow as possible to better isolate the triceps during this exercise. It can be difficult for some people to do this based on the unique structure and flexibility of their wrist joints. Only place your hands as close together as you are able to do comfortably. You can also try using an E-Z bar for this exercise to relieve the stress on your wrists.
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