Intro: The tricep bench press is a great exercise for tricep development. It allows you to add a nice amount of weight for maximum stimulation. The form is very similar to the flat barbell bench press. Since this is an exercise that involves a loaded barbell over top of you, it is recommended that you have a spotter.

How it is performed: As stated above, the close grip bench press is almost identical to the regular flat barbell bench. You will need a flat bench and a loaded barbell. Make sure to remember to keep your feet on the floor, butt on the bench, and eyes fixed on a reference point. Position your hands so that they are about 8-12 inches apart.

Push the weight off of the rack so that it is above you. Keep your elbows in throughout the duration of the exercise. In a controlled manner, lower the barbell to your chest and graze it. Push the weight up to your reference point with good form. Complete your desired amount of repetitions and safely put the barbell back on the rack.

You will not be able to do the same amount of weight that you do on regular barbell bench press. Start off lighter and see where you are strength wise.