Get killer triceps with close grip bench press

The close grip bench press is an excellent exercise to define your triceps. Learn how to perform it correctly.

Want to flaunt those triceps? Here's one exercise that will help you define those triceps. While the bench press is the most commonly performed to define chest, the close grip bench press isolates the muscles of your triceps. To reduce the risk of injury and to get the most out of this exercise you need to make sure that you do it in proper form. It is also imperative that you have a trainer so that an incomplete repetition does not end in an injury.

The position of your hands will determine which muscles work most in this exercise. The narrow grip will emphasise your triceps. Grab the bar so that your hands are placed evenly. For a secure grip, wrap your fingers and your thumb around the bar. Some also make the mistake of lowering the bar too quickly. It may minimise the time each repetition takes but some muscle building stimulus is also lost. So ensure that you lower the bar slowly to get the maximum benefits out of the exercise. The descent should take at least two to three seconds. Also never bounce the bar off your breastbone or sternum as it can potentially increase the risk of injury.

When it comes to the footwork, you must keep your feet firmly planted on the floor. Moving and lifting your feet will make you very unstable.

In this video, Kaizzad Capadia, fitness trainer and co-founder of K11 Fitness Academy, shows you the right way to perform the exercise. So hit play and get on it. You can get huge arms with these exercises for biceps, triceps and forearms.

Video and image source: TheHealthSite/YouTube