- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
Variations: This exercise can also be performed with an e-z bar using the inner handle as well as dumbbells, in which case the palms of the hands will be facing each other.
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Tip: Close-Grip Barbell Bench Press
Dec 10, 2011 10:31 AM: my no-2 behind dips as best for triceps mass!
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Review: Close-Grip Barbell Bench Press
Oct 27, 2011 1:19 PM: Probs the best exercise for the triceps
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Review: Close-Grip Barbell Bench Press
Oct 13, 2011 12:42 PM: 10/10
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Sep 16, 2011 11:28 AM: My favourite tricep exercise with dips a close second!
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Aug 30, 2011 3:58 PM: great mass builder!
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Jul 30, 2011 1:57 PM: great for triceps mass-(top-3)!
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Review: Close-Grip Barbell Bench Press
Jul 19, 2011 4:10 PM: This and dips really hit those triceps hard
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Review: Close-Grip Barbell Bench Press
Apr 20, 2011 3:03 AM: This is an excellent exercise of Triceps.
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Review: Close-Grip Barbell Bench Press
Apr 18, 2011 9:23 AM: MY OTHER 2-FOR MASS ARE:(DECLINE SKULLCRUSHERS) (DIPS)...ALONGSIDE CLOSE-GRIP-BENCH PRESS-THESE ARE THE BEST FOR MASS IN MY OPPINION.
of people found this review helpful
Review: Close-Grip Barbell Bench Press
Apr 18, 2011 9:19 AM: I RATE THIS "TOP-3" FOR TRICEPS MASS!