Build Bigger Triceps with Close-Grip Bench Press

The Close grip bench press along with dips ( ) are the best exercises you can do get bigger triceps or to increase the mass of the back of your arms.

When doing close grip bench presses do not put your hands side-by-side each where they are touching each other as this could cause wrist damage. At the minim you need to take a grip that is a little bit narrower than shoulder width to no more than your hands being 8-to-14 inches apart.

Close grip bench press are based on the same concept of diamond pushups or close grip push-ups where the main focus is on your triceps and making your triceps muscle much bigger.

Remember than your triceps represent 2/3 of your total arm size so it make send to include close grip bench presses for bigger triceps instead of focusing more on curls for your biceps which although may look impressive do not account for the majority of the arm size found in your muscles.

Tip: try doing one and one fourth close grip bench presses where you lower the bar to your chest and push it all the way back up but you only come down a fourth or half way down and then all the back up again and then you go all the way down for one rep or one and one forth or half rep. doing one and one fourth close grip bench presses will give you a more intense triceps workout.

Best to do close grip bench presses with heavier weights for sets of 6-to-12 to really make your triceps get bigger

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More tips & exercises for bigger triceps
How I got 19 inch arms:

Dips:

Weighted bench dips:

How to get bigger arms:

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More tips & exercises for a bigger chest…
How to get a bigger chest:

How to bench press for bigger chest:

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Rates : 0
25 comments
  1. WeeJamster110 / May 18, 2014

    lol this guy is a moron

  2. Will Willwill / May 31, 2014

    Excellent advice! Thanks for sharing!

  3. 64Peder / July 16, 2014

    You ppl who don’t understand why he is using the smith….. LOL!!!

  4. Whattheproblemis / July 28, 2014

    He’s using a towel rack lmfao! Srs?
    

  5. Whattheproblemis / July 28, 2014

    He’s using a towel rack lol srs?

  6. Daniel Young / August 21, 2014

    Sounds like the HodgeTwins

  7. Dajizoids / December 23, 2014

    only problem I really have is that 90% of people with videos like this show
    some jacked super yoked dude for the picture advertisement and that is part
    of the reason you start to watch the video then the actual person in the
    video is someone that you would not take advise from so they are just
    setting us up for the views boooooooooooo

    • Robert Rivera / January 13, 2015

      His grip is pretty narrow and he’s using a Smith Machine, smh.

  8. mattwilson594 / January 16, 2015

    He always makes it sound like its the workouts that give you big arms or
    whatever, how bout I do everything you tell me to do and only eat 1000
    calories and 20 grams protein a day? I won’t gain any muscle

    • Mesoh Orny / October 9, 2015

      +Brandyn Bilyeu See what happens when one assumes?

      Along they come…

  9. Dajizoids / February 4, 2015

    @Robert Rivera the close grip is because the exercise is for triceps

  10. Maria pi de la serra / February 13, 2015

    I don’t want to have my triceps bigger. How is the best way to cut the
    muscle?
    Thanks!

  11. Nico Antonescu / February 20, 2015

    Smith machines are for pussies

  12. scarfacelu1 / June 20, 2015

    Going to smash a few of these today subbed cheers 

  13. Dr Spock Is Getting Reported / September 18, 2015

    He sounds black?

    • Adrian Bryant / September 18, 2015

      +Dr Spock Is Getting Reported iam

    • classybro1 / October 10, 2015

      +Dr Spock Is Getting Reported He is bro…..lol..lol…lol…

  14. Steven Swanson / September 28, 2015

    great info. thank you.

  15. Alfonso Penaloza / November 26, 2015

    but wait there’s more.. lol

  16. jorge otero / December 29, 2015

    this dude arms are small asshit .. and he’s preaching about building big
    arms?

  17. John Jacob / February 25, 2016

    Good video man but why are your elbows so wide? They should be closer to
    the body bro

    • Adrian Bryant / February 25, 2016

      +John Jacob you’e right

  18. Patrick Scheiser / April 22, 2016

    Wtf is that, thats like sum1 in a wheelchair is trying to teach how to
    walk…

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