01Step 1: Proper Setup

  • Begin by lying flat on a bench with your feet firmly planted on the ground.
  • Position your hands on the barbell, slightly narrower than shoulder-width apart.
  • Grip the barbell with an overhand grip, palms facing towards your feet.

02Step 2: Lowering the Barbell

  • Keep your elbows close to your sides as you lower the barbell towards your chest.
  • Control the descent of the barbell and aim to bring it to the middle of your chest.
  • Keep your core tight and maintain a slight arch in your lower back.

03Step 3: Pressing the Barbell

  • Push the barbell back up by extending your arms and engaging your triceps.
  • Exhale as you press the barbell upwards.
  • Keep your elbows close to your sides throughout the movement.

04Step 4: Repeat

  • Continue performing repetitions of the close grip bench press according to your desired number of sets and reps.
  • Take breaks in between sets as needed and focus on maintaining proper form throughout.

Conclusion

Incorporating the close grip bench press into your workout routine can effectively target your triceps while also engaging your chest and shoulders. Remember to focus on maintaining proper form and gradually increase the weight as you become more comfortable with the exercise. Enjoy the benefits of improved triceps strength and definition!

MethodsDetails
Step 1Proper Setup
Step 2Lowering the Barbell
Step 3Pressing the Barbell
Step 4Repeat
close grip bench press
triceps
chest
shoulders
form
technique