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.
