Close Grip Chest Press - Instructions, Variations & Alternatives

Muscles involved

• Triceps

• Deltoids
• Pectorals

Also known as

• Triceps Press
• Triceps Bench Press
• Narrow Press
• Crush Press

How to perform

Triceps Press - Starting position

Triceps Press - Muscle Under Tension

1. Set up & Starting position (lying)
   Grab the weights and place your arms straight out over your chest with a neutral grip (hands parallel, palms facing each other) shoulder width apart. Retract your shoulder blades.

2. Eccentric phase
   Bend your arms, keeping your elbows close to your chest, and lower the weights towards your rib cage. If using a barbell, it should sit below your chest.

3. Isometric hold (optional) - Pause at the bottom and breathe in deeply.

4. Concentric phase
   Exhale as you straighten your arms. Concentrate on the triceps contraction and return to the starting position with your arms extended over your chest. Repeat.

Exercise Variations

• Incline Triceps Press - Set a bench around 30 degrees incline, sit and lean back. Note that above 45 degrees of inclination, the exercise puts more strain on the shoulders.

Incline Triceps Press - Starting position

Incline Triceps Press - Muscle Under Tension

• Decline Triceps Press - Lie on a decline bench set to 15 to 30 degrees angle, secure your feet at the end of the bench.

Decline Triceps Press - Starting position

Decline Triceps Press - Muscle Under Tension

Exercise Alternatives

• Triceps Push Up
• Triceps Dip