Close Grip Bench Press is one of the best triceps exercises you can do to get bigger arms and build muscle!
The triceps muscle is technically called the triceps brachii muscle which is latin for “three-headed arm muscle.” This is the large muscle on the back of the upper arm opposite the bicep and its purpose is to extend the arm from the elbow joint.
The triceps brachii can be trainer through compound movements or isolation exercises and will statically contract to keep the arm straight against the resistance of weight of force.
How To Do Close Grip Bench Press:
1. First of all, make sure to grab your gym gloves! On a standard flat bench, choose a weight much lighter than you would use for a chest press. Lay flat on the bench and position your hands shoulder width apart, which is closer than you would grasp the bar for a chest exercise.
2. Lower the weight towards the chest below your pecs. You should be focusing on pushing the weight up from the mid chest.. right above your abs.
3. Keep your elbows tight to your sides! This is very important to assure you’re engaging the triceps muscles and not the chest.
4. Push the weight back to starting position and repeat the movement without locking your elbows at the top.
The best triceps exercises isolate the triceps moreso than the chest. The triceps muscle is the secondary muscle group in chest exercises so it’s important that you focus on the movement and working your triceps.
About Riley Daye
Riley Daye is an ACE Certified Personal Trainer and Lifestyle and Weightloss Consultant. He is a Los Angeles Personal Trainer and Lifestyle Consultant who specializes in Weight Loss and Sport Specific Training. Contact Riley to schedule a private consultation.