Exercise:

Close-Grip Bench Press

Target Muscle:

Triceps

Flat Bench, Barbell

Lie down on a flat bench and grab onto the bar using a shoulder-width grip.

With your feet, butt and shoulders firmly planted on the bench, un-rack the bar by pressing it directly above your chest with your arms locked out.

While keeping your arms tucked close toward your sides, lower the bar under control until it touches the middle of your chest.

Press the bar directly back up in a straight line until your elbows are locked out, and repeat.

- A shoulder-width grip is narrow enough for the purposes of this exercises. Most people place their hands too close together which creates an unnatural movement that places a lot of stress on the wrists and elbows. If shoulder-width feels too narrow then you can even go slightly wider.

- Make sure to keep your elbows tucked in towards your sides rather than allowing them to flare outward.

- Your elbows should essentially be directly beneath your wrists throughout the exercise.