Triceps Bench Press with Close Grip

When you bench press with a close grip and let your elbows slide down close to your waist, you effectively work your triceps. Close-grip triceps bench pressing is similar to the triceps push-up. More triceps exercises can be found on the weight training main page.

Description: Triceps Bench Press

• Lie down on a flat bench and hold a barbell over your chest.
• Grab the bar with a grip narrower than shoulder width, placing all fingers on the underside of the bar (including the thumbs).
• Lower the weight down to the bottom of your chest while inhaling.
  • Your arms should remain parallel, and your elbows should slide down very close to your waist.
• Press the bar back up until your elbows are almost fully extended, and exhale.
  • Be careful not to lift the weight too far up.
  • The triceps should stay under tension throughout the entire movement.

Trainer Advice: Triceps Bench Press

• Move slowly and with concentration.
• If you don’t have access to a bench and barbell, you can do triceps push-ups as an alternative to close-grip triceps bench pressing.

Related Instructions

• Triceps Bench Press
• Triceps Push-Up
• Triceps Pushdown
• Triceps Kickbacks
• Triceps Dips

Videos: Triceps Bench Press

None available.

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