home / Forums / Bodybuilding / Training / Close Grip for Triceps

This topic contains 2 replies, has 3 voices, and was last updated by  Durro 8 hours, 34 minutes ago.

Close Grip for Triceps

Discussion in 'Training' started by Zillagreybeard, Feb 12, 2020.
Viewing 3 posts - 1 through 3 (of 3 total)
Zillagreybeard
Zillagreybeard
Participant
373 posts
  • Feb 12, 2020
  • 0

Close grip bench press is a phenomenal exercise to blast the triceps.
.
Unfortunately, we hear it mispronounced and improperly performed quite often.
.
First, this exercise is called “Close Grip” not “Closed Grip.” Closed insinuates there would be no space between the hands. This is the first mistake people make and can result in an injury to the wrist.
.
The second mistake is allowing the elbows to flare out too wide, which would engage the pecs more and the triceps less.
.
To perform a “Close Grip Bench” properly:
.
1. Lie on the bench with your feet flat on the floor and grip the barbell with your hands about shoulder-width apart.
.
2. Brace your core and squeeze your shoulder blades together to stabilise your body.
.
3. Lower the bar, keeping your elbows close to your sides to emphasise your triceps, but not so close that your arms rub against your body.
.
4. Press up and repeat.
.
Feel the burn in the triceps and there should be no discomfort in the wrists , elbows or shoulders.
.

mario
mario
Moderator
374 posts
  • Feb 13, 2020
  • 0

Good info. This and overhead pulls are my staple exercises for triceps.

Durro
Participant
81 posts
  • Feb 16, 2020
  • 0

One of my favorites! I’ve never heard it called Closed Grip! Maybe I didn’t pay attention ha ha!

Viewing 3 posts - 1 through 3 (of 3 total)

You must be logged in to reply to this topic.

Recent forum posts:
Durro replied 8 hours, 34 minutes ago
Durro replied 8 hours, 36 minutes ago