How to do a close grip bench press with a weighted bar

There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, your triceps are involved.

The close grip bench press works great for the triceps. This exercise is typically done on a flat bench, hence the name. However, a stability ball or even the floor can be used to perform this exercise. The close grip bench press is done from a supine position (on your back).

First, hold the straight bar above your chest using a narrow grip (approx. 4 - 6 inches apart). Be sure to create an abdominal vacuum and lift the chest high. This will put the lower back into a safe posture. Next, lower the bar to the middle of your chest. As you do so, keep your elbows in close to your body. This is important. Finally, press the bar back to the starting position. You should exhale as you push the weight up.

Step 1
Hold weighted bar above chest using a narrow grip.

Step 2
Lower bar to middle/lower chest. Be sure to keep elbows in.

Step 3
Push the weight back up. Exhale as you push.