When we think of arm strength, or maybe evenbody strength in general, most of us picture a cartoon character flexing a bulging bicep. The truth is, it’s actually the triceps muscle that makes up two-thirds of your arm. So if you want to make real strength gains, you’ll be sure to work this slightly less glamorous of muscles. Here’s how.
Close Grip Bench Press
- Set up the bench press as you would for a traditional bench press, albeit with less weight on it.
- Unlike a normal bench press, reach up and grab the bar with your hands positioned no wider than your shoulders.
- As you lower the bar towards your chest, make sure to keep your elbows in close to your sides. The natural tendency is to let your elbows come out to the sides as they would with a normal bench press. But fight this impulse in order to isolate your triceps.
- As the bar proceeds down toward your chest, guide the movement so that when fully down the bar is hovering above your lower chest.
- Reverse the movement, pushing upwards and also backwards so that the bar ends up back level with your shoulders when fully raised.
- Ideally, your forearms should remain perpendicular to the floor the whole time you do this exercise.
If you include this exercise in your workout, you’ll see increased arm strength and definition! Next, you can check out a triceps stretch to help alleviate the muscle tension.