Close-grip triceps bench press: try it, we dare you - Perfect Form - Brief Article

Men's Fitness, Nov, 2002 by Mike Carlson, Allan Donnelly, Ben Kallen, Bobby Lee, Mark Thorpe, Tom Weede

WHEN TRYING TO BUILD triceps size, most guys stick to one exercise, the press-down. While it's a great one for working the triceps through a full range of motion--plus, it's easy to do--the limited weight you can move hinders its usefulness as a mass builder. To build big, full-looking triceps, you need to move heavy weight, and one of the best exercises for that purpose is the close-grip bench press. Here's how to do it right (you can use a straight barbell or, for better stability, a cambered bar).

RIGHT WAY: START

* Hands spaced slightly narrower than shoulder width

* Arms fully extended, but not locked

* Head and shoulders on bench

* Slight arch in lumbar spine

* Feet flat on floor

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Note: On the way down, try to point your elbows toward your feet rather than out to the sides. This will limit pectoral-muscle involvement.

RIGHT WAY: FINISH

* Bar slightly above midchest, but not touching

* Hands spaced slightly narrower than shoulder width

* Head and shoulders on bench

* Slight arch in lumbar spine

* Elbows held close to sides, pointing toward feet

* Feet flat on floor

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