Why it's on the list: If you've read our 10 Best Exercises guides for chest, back, or shoulders, then you already know that we favor compound (multijoint) exercises. Why? Because they're the best for progressive overload and muscle growth. Even though the bench press is usually a chest exercise, a close-grip press has been shown to hit the triceps harder than wider grips, particularly when performed for heavier sets.
To really torch the back of your arms, use a close grip, but keep your hands around 8-10 inches apart. Tuck your arms in to decrease the amount of stress on your pecs and shoulders while increasing the demand on your triceps.
Close-Grip Bench Press Variations for Triceps Growth:
- Barbell close-grip bench press
- Smith machine close-grip bench press
- JM press
- Close-grip dumbbell bench press
In your workout: Perform this movement first or second in your workout. Do 3-4 sets of 6-10 reps. If you're going heavy, don't hesitate to use wrist wraps for extra support.