Close grip bench press
A good compound movement for the triceps, it uses the chest slightly, but the main focus is on the triceps. It’s exactly the same movement as the bench press, with one very subtle difference, the width of your grip on the barbell, hence it’s name.
Lie on a bench, the same as you would for a normal bench press. Be wary that you won’t be able to lift the same weight doing a bench press close grip as you would normally, start off with half of what you would normally lift and adjust the weight according to how easy/hard it is to do 8-10 reps.
Your grip should be much narrower than it would be for normal bench press, however some trial and error will be needed to get it right for you. Start off with your grip shoulder width apart and move it closer to your sternum (breastbone) to hit the triceps more and further out to bring the chest into the exercise.
Each rep should take 4-6 seconds, ensuring that the movement is slow and controlled. Breathe in on the way up and out on the way down. Try to do this exercise at the start of your tricep routine, going heavy with this exercise before moving onto isolation exercises to define the shape of the muscle.
