The Close Grip Bench Press

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

Position

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

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.

To see a short video on how to perform this exercise, please click here.