Close Grip Chest Press - Instructions, Variations & Alternatives
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Also known as
- Triceps Press
- Triceps Bench Press
- Narrow Press
- Crush Press
How to perform
Triceps Press - Starting position
Triceps Press - Muscle Under Tension
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.
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.
Isometric hold (optional) - Pause at the bottom and breathe in deeply.
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.
- 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