Primary Muscle Group(s): Triceps
Secondary Muscle Group(s): Shoulders (Front), Chest
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.
4. 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.
If you want big, muscular triceps, you’re going to have to add close grip bench press’ to your regiment. This exercise is a pure triceps mass builder and will help add slabs of beef to the lower part of your arms.
This movement is considered a compound movement using triceps as the primary mover while the front shoulders and chest act as secondary muscle groups.
To get the most from this exercise, keep your feet firmly planted on the ground, dig your shoulder blades into the back of the bench, puff you chest out, and keep your head and butt on the bench. Remember, don’t bounce the weight off your chest
Press play to view an instructional video on how to properly perform the close grip bench press.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.