Step 1:Grab a pair of dumbbells in each hand, lie on a bench set to a 45-degree incline
Step 2:Hold a pair of dumbbells at arm’s length above your chest, palms forward
Step 3:Keep your core braced and your elbows close to your body
Step 4:Lower the dumbbells to the sides of your chest
Step 5:Pause, and then push the weights back up to the starting position
Step 6:Complete 3-4 sets of 8-15 repetitions
The close grip bench press is an upper body exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders.
Some of the benefits of the close grip bench press is it can build strength in the triceps. It may improve elbow extension and it can also reduce stress on the shoulders while benching.
If you are looking for some other great tricep exercises try Tricep Dips, Overhead Cable Extension, Reverse Plank Tricep Dips, Lying Tricep Extension or Cable Rope Triceps Pushdown.
The tricep is a large muscle on the back of the arm. It consists of 3 parts: the medial, lateral, and long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. One of the tricep's main responsibilities is extending the elbow joint or simply straightening the arm.
Looking to add more to your chest day workout plan? Check out ourchest workouts exercise library for exercises like vertical press, cable fly variations, and more.
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