It helps build bigger and more defined triceps muscles.

This exercise also improves your overall chest and shoulder strength.

Because your hands are closer together than in a regular bench press, your triceps do most of the work.

Lie on a weight bench with your feet flat on the floor. Grip the barbell with your hands closer together than shoulder-width apart.

Lower the barbell slowly to your chest, keeping your elbows tucked in.

Push the barbell back up to the starting position, using your triceps.

Remember to breathe in as you lower the weight and breathe out as you lift it.

Start with a weight you can comfortably lift for 8-12 repetitions. As you get stronger, you can increase the weight.

Don't lift too much weight too soon – this can lead to injury.

Focus on proper form to avoid injury and get the best results. Ask a trainer if you're unsure of the correct technique.

Include close-grip bench presses in your workout routine 1-2 times per week, allowing for rest days in between to let your muscles recover.

It builds bigger triceps: Because your hands are closer together, your triceps (the muscles on the back of your upper arm) do most of the work. This leads to stronger and more defined triceps.

It makes your other presses better: Stronger triceps help with other exercises like the regular bench press. It's like having a stronger base for your pushes.

It's good for everyone: Whether you're just starting to lift weights or you're a pro, this exercise can help you get stronger and build muscle.

It helps shape your arms: The close grip focuses on your triceps, making them look more toned and defined. This improves the overall look of your arms.

Grab the bar: Hold the barbell with a close grip. Your hands should be about shoulder-width apart. This is closer than you'd hold it for a regular bench press.

Lower it down: Slowly bring the barbell down towards your chest. Keep your elbows tucked in close to your sides, not flaring out.

Push it up: Push the bar back up to the starting position. Keep your movement smooth and controlled. Don't just drop the weight.

Repeat: Do the exercise as many times as you planned. Remember to keep your form perfect throughout.

Important tip: Lower the bar slowly. This makes your triceps work harder and helps you avoid injuries. Don't rush the movement!

To make your workouts more interesting and effective, try these variations:

Lying Close-Grip Barbell Press: This targets your triceps from a different angle, making them work harder. It's good for really focusing on your triceps.

Barbell Lying Triceps Extensions: This exercise is mainly for your triceps, helping them grow stronger and bigger. It can also help you get better at other pressing exercises.

Decline Barbell Bench Press: While this mostly works your lower chest muscles, it also uses your triceps quite a bit. This is helpful for building a well-rounded upper body.

Each of these exercises can help you reach your fitness goals, whether it's getting stronger, building more muscle, or improving your overall pressing ability.

Experiment with these exercises to find what works best for you and include them in your workout plan!

1. Barbell Lying Close-Grip Press: This exercise works your chest and triceps, but from a slightly different angle than the regular close-grip bench press. It helps build strength and endurance for pushing movements.

2. Barbell JM Press: This variation also works your chest and triceps, but the hand placement is different, focusing on the strength needed to fully extend your arms at the end of the press (the 'lockout'). It's excellent for improving overall pressing power.

3. Barbell Lying Triceps Extensions: This exercise focuses almost entirely on your triceps. It's a good way to isolate and build the muscles in your upper arms, making them bigger and stronger.

Experiment with these exercises to find what works best for you and add variety to your workouts!

Keep your elbows tucked in: Letting your elbows flare out makes your triceps work less and puts extra stress on your shoulders. Imagine your elbows pointing straight down towards the floor throughout the exercise. This ensures your triceps are doing most of the work.

Use the right grip: A grip that's too wide makes the exercise less effective for your triceps. A grip about shoulder-width apart is best for targeting your triceps effectively. Experiment slightly to find what feels most comfortable and effective for you.

Control the bar: Don't let the bar bounce off your chest. Controlled movements are key. Lower the bar slowly to your chest, pause briefly, and then push it back up. Bouncing can lead to injuries and you won't get as good of a workout.

It's especially good for strengthening your triceps, the muscles on the back of your upper arms.

Proper form is key to avoid injuries and get the best results. Focus on doing the exercise correctly, not just lifting heavy weights.

Start by lying on a bench with your feet flat on the floor. Grip the bar narrower than you would for a regular bench press – your hands should be closer together.

Lower the bar slowly to your chest, keeping your elbows tucked in. Don't let the bar bounce off your chest.

Push the bar back up to the starting position using your triceps. Control the movement throughout.

Start with a weight you can comfortably lift with good form. It's better to use less weight and do it right than to risk injury.

Gradually increase the weight as you get stronger. Always prioritize proper technique over how much weight you lift.

Include the close-grip bench press in your workout routine a few times a week for best results. Remember to give your muscles time to rest between workouts.

If you're new to weight training or unsure about proper form, consider working with a trainer to learn the correct technique.