Triceps - Close Grip Bench Press
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Overview
To build mass to your triceps. This movement is used for size. The action used for this exercise is extension and flexion. The muscles designed to be used are the Tricep Brachii and the Anconeus. Other muscles used are Biceps Brachii, Brachialis, Sachioradialis and Pronator Teres.Training Steps
- Using a flat bench press bench, lie down with feet shoulder width apart and firmly on the floor.
- Grasp the bar slightly less then shoulder width apart.
- Fully extend your arms so your hands are roughly above the bottom of your sternum..
- Slowly bring the bar down making sure your elbows are moving directly down beside you and not outward.
- Bring the bar down to your lower chest.
- Push the bar up ensuring your elbows stay directly by your sides.
- Fully extend your arms and feel the full contraction of your triceps.
Training Tips
- Do not arch your back as this will activate your shoulders and may lead to shoulder injury.
- Be comfortable with the weight. If the weight is too heavy it will put too much pressure on your shoulders, which will result in injury.
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