Triceps Exercises

The close-grip bench press is a great way to work the triceps along with the chest and the shoulders. It's like a chest press but, because your hands are closer together and you keep the bar further down towards the ribcage, you keep the emphasis on the triceps. With the chest there to help, you can usually lift more weight than with other triceps exercises. You can do this move with a barbell, as shown, or with dumbbells (the palms face each other when using dumbbells).

1. Lie on a bench or ball (more advanced) and hold a barbell in a narrow grip, hands about shoulder-width apart.
2. Begin the movement by bending the elbows and lowering the bar towards the ribcage, elbows pulled in and close to the body.
3. Concentrate on squeezing the triceps to push the weight back up.
4. Avoid locking the elbows at the top of the movement.