Although the triceps brachii muscle at the back of your upper arms features three heads, they work together when extending your elbows. The close grip bench press is the best way to target your triceps without doing an isolation exercise. nSuns runs Bench Press followed by Close Grip bench. As we mentioned earlier, the primary muscles used are the lateral, medial, and long head of the triceps. The standard bench press works your chest, shoulders and triceps with the chest muscles doing the bulk of the work, whereas the close-grip bench press moves the focus to the triceps.

In this article, I’ve listed and described all the top advantages of this popular exercise. Discover which close grip bench press benefits are most desirable to you.
Recently,from a magazine, I just find out that close grip pull ups is for mid back mainly, so I wonder that, with opposite side of muscle, is it the same idea that, chest works more with close grip bench? At least, that’s my opinion of it.

The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps. The Triceps and Close Grip Because the pectoral muscles are typically stronger than the triceps, wide-grip lifts tend to be more productive in generating gains on decline, incline and flat bench presses. The close grip bench press – also called the triceps bench press – is the best overall triceps exercise there is. In fact, in a study on the most effective triceps exercises, the American Council on Exercise found that the triangle push-up elicited more activity in all three triceps muscles than triceps dips, triceps kickbacks, overhead triceps extensions, bar push-downs, rope push-downs, close-grip bench press, or lying barbell triceps extensions. Sample Triceps Workout: Close Grip Bench Press – 4 sets of 8-6 reps; Overhead Cable Extensions – 3 sets of 15-10 reps Close-Grip Bench Press. You've got Face Pulls and Cable Hammer Curls which will be …

The first movement of this workout is going to be the close grip dumbbell press. The standard bench press works your chest, shoulders and triceps with the chest muscles doing the bulk of the work, whereas the close-grip bench press moves the focus to the triceps.

Since the close-grip bench press is a multi-joint exercise, you are able to maximize the amount of stress you place on the triceps (more weight = more growth). You don't want to swap out regular Bench for Close Grip though.

Now that we’ve discovered the best science based exercises for developing thick, horseshoe shaped triceps, it’s time to put them together in the form of a muscle pumping workout to stimulate maximum growth in minimum time.