Close Grip Bench Press Exercise Video

Exercise Instructions:

The close grip bench press is a good mass builder for the triceps! Setup for the exercise by loading the weight on the bar and adjusting the height of the rack (if adjustable). Lay back on the bench and position your feet firmly on the floor. Grasp the barbell with an overhand grip (palms facing your feet) with your hands about 8-12 inches apart. Take the weight off the rack. Keeping your elbows tucked in at your sides, slowly lower the barbell down to your middle chest until it's about 1 inch from touching. Contract the triceps and push the barbell back up until your arms are almost fully outstretched. Don't lock the elbows, then repeat the movement for desired reps.

Tips & Advice:

Technique is important to make sure that the close grip bench press works the triceps and not the chest/shoulders. Keep your elbows as close to your body as possible during the set. Don't let the bar touch your chest and don't lock your elbows out at the top of the exercise. Focus on the stretch and contraction of the triceps throughout the movement. The mind-muscle connection is really important here, you might want to practice the close grip bench press with no weight until you can engage your triceps as the prime movers for the exercise.

More Barbell Triceps Exercises:

1. Lying Tricep Extension (Skullcrusher)
2. EZ Bar Skullcrusher
3. Reverse Grip Skullcrusher
4. Back Of The Head Lying Tricep Extension
5. EZ Bar Back Of The Head Lying Tricep Extension
6. Incline Skullcrusher
7. EZ Bar Incline Skullcrusher
8. Decline Lying Tricep Extension (skullcrusher)
9. Lying Barbell Reverse Extension
10. Reverse Grip Close Grip Bench Press
11. Incline Close Grip Bench Press
12. Decline Close Grip Bench Press
13. French Press
14. Reverse Grip French Press
15. Seated French Press
16. Reverse Grip Seated French Press
17. Incline Bench French Press
18. Close Grip Press Behind Neck

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Exercise Pictures:

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View all Triceps Exercises.