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Exercise

Arms

Close-grip bench press
Target: triceps, chest

By bringing your hands close together, you transfer emphasis from your chest to your triceps

Lie on the bench, hold the barbell with your hands close together on the bar and put your feet flat on the floor.
Brace your core and squeeze your shoulder blades together to stabilise your body.
Lower the bar slowly and press up powerfully.
Bring the bar down towards your sternum.
Keep your elbows close to your sides to emphasise your triceps and don't arch your back.

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2 Comments

Not Recomended to perform with hands this close

Just like a wide grip bench- this move will eventually destroy your shoulders. I have had both cut.(surgery) Please- save yourself the trouble- you can still work your tri's- just do not let your hands come closer than shoulder width

By browntbdd on 14 January, 2010, 3:04pm

I agree...

I have to agree with the first comments. Whatever moves you are doing, your no.1 priority should be to stay injury free and whilst "hands really close" is ok for some seasoned athletes, it is less well tolerated by others.

By AlanS on 14 January, 2010, 6:47pm

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