close grip bench press

The close grip bench press is a great mass building weight lifting exercise for the triceps.

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.

2. Keep the movement fluent, slow, and controlled.