The close grip bench press comes in 8th as an effective triceps exercise, eliciting about 62% of muscle activation. This move also involves quite a bit of chest, which may be why the triceps don't work as much as in other exercises. That doesn't mean you shouldn't do this exercise. In fact, this can be a great exercise if you're working both the chest and triceps in the same workout. Doing this move at the end of your chest exercises can warm up the triceps before you move on to more targeted moves.
- Lie on a bench or step holding a barbell with hands about shoulder-width apart.
- Begin the exercise with the elbows bent and the barbell hovering just over the ribcage.
- Press the weight straight up over the ribcage, focusing on contracting the triceps.
- Lower and repeat for 1-3 sets of 8-16 reps.
Boehler B, Porcari J, Kline D, et al. ACE-sponsored Research: Best Triceps Exercises. The American Council on Exercise Certified News, August 2011.