HOW TO: CLOSE-GRIP BENCH PRESS (TRICEPS BUILDER)

The Close-Grip Bench Press is one of the best exercises for building big triceps. However, most people don't get optimal results from this movement because their form is wrong.

In fact, what tends to happen is that they unintentionally turn this exercise into a variation of a barbell bench press. 

But if you follow these 3 GOLDEN RULES, you’ll be a Close-Grip Bench Press master in no time! 

GOLDEN RULE #1 - Use a Barbell Bench Press “Set-Up”

Use the same exact set-up as you would when performing a Barbell Bench Press.  In fact, the only difference between the two exercises will be your hand placement on the barbell and elbow position. 


So to set-up for the exercise, here is what you should focus on:

• Packing Your Shoulders
• Arching Your Back
• Keeping Your Glutes On The Bench
• Planting Your Feet
• Pushing Your Knees Out
  
  

GOLDEN RULE #2 - DON’T GRIP TOO CLOSE

This is where most people end up having a hard time with the exercise.

Close-Grip doesn’t mean you have to bring your hands super close together on the barbell. It just means they’ll be a bit closer than a traditional barbell bench press.

So once you’re set-up and ready to start the exercise, grab the barbell with a “shoulder-width” grip.  

I’d also recommend keeping a “break” in your wrist.  This will help position the barbell over your torso throughout your repetitions.

GOLDEN RULE #3 - Tuck Your Elbows In

To maximize engagement on your triceps, you need to press the barbell over your TORSO.
 

However, in order to get the placement of the barbell over your torso, verses your chest, you need to tuck your elbows in so it feels like they’re brushing up against your sides as you move the weight up and down.

Now, if you feel your elbows starting to “flare out” as you press the barbell this is a good indication that you’re trying to lift too much weight and will lead to placing less emphasis on your triceps and turning the exercise into a variation of a bench press. 

So make sure you keep your elbows “tucked in” throughout the entire set and the second you feel your elbows flaring out, lower the weight.

Be sure to add the Close-Grip Bench Press to your next arm day and remember you can find more “HOW TO” videos in the EXERCISE section of the website.

And always, more good stuff coming soon! See ya!