I don’t know of a single man who does not want to have bigger, more powerful arms. While the bench press is usually thought to be a chest exercise, it is actually more for the triceps. Using a close grip bench press puts even further emphasis on the triceps.
How to execute a close grip bench press…
- Position yourself on a flat bench as you would in a normal bench pressing position.
- Now, I simply move your grip in a few more inches and bench from there.
- Don’t be tempted to bench too low on your chest — as a close grip can force — and keep it to the nipple area.
- You will find your triceps doing a lot more work, with your forearms dipping inwards during the lift rather than being vertical throughout as in a regular bench press.
Remember, this puts more emphasis on the triceps and takes the chest out of the movement, so don’t expect to be able to bench the same amount with a close grip as you would with a regular grip — and expect to struggle with heavy weights in the lower part of the movement as you don’t have the deltoids and chest working as you would in a regular grip bench press.