Exercise of the Week - Close-Grip Bench Press
These position changes shift the focus to the triceps, though you'll still feel it in your shoulders and chest as well. The version below shows the move with a barbell, but you can also use dumbbells. If you do use dumbbells, your palms should face each other. Keep in mind that doing this move on an exercise ball is more advanced. If you're not familiar with this move, use lighter weights and do this on a flat bench for more stability and control.
Do it right: Lie on a bench or ball and hold a barbell with hands about shoulder-width apart, palms face out. Bend the elbows, keeping them close to the body, and lower them to just below the torso, bringing the bar to a hover over the ribcage. Contract the triceps to push the weights back up, keeping the weight centered over the torso. Avoid locking the elbows at the top of the movement.
More triceps exercises
Comments
I like useing the ball…it helps my core and it seems to ease the preasure on my back.
Use the barbell and superset this exercise with an equal number of “skull crushers” to supercharge your tricep workout. Both exercises are done while laying prone on a bench or a stability ball as shown. I do the “skull crushers” first, then immediately switch to the close grip presses. I’m currently doing sets of 12ea with a 70lb bar, however, it’s important to use the weight and count that’s right for you and your goals. Using this combo has quickly advanced my tricep strength and development and I can’t say enough good stuff about it.
Thanks for the the good tip
The ball is the key. It really ups the ability to get more from the workout.
jh
bodaweightlosstips
Doing it on a stability ball actually means you get less out of it. The workout is for your triceps, shoulders and chest. If you do it on an excercise ball you will lift less weight meaning that you are doing less work for your target muscle groups, not a good idea!