ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Exercise & Fitness»
  • Weight Training

How To Build Big Arms With The Close Grip Bench Press

Updated on December 29, 2017
Grant's World profile image

A fellow human who loves his planet and beyond, with interests that match and never end. One life. One love. Appreciate everything.

Close grip bench press

Starting Building Muscular Arms

Most men want to have big arms busting out of their shirts and most woman like a man with big muscular arm muscles.

  • One way to build those big thick arm muscles is to perform an exercise called the close grip bench press which will easily build the Triceps.
  • Your triceps make up two thirds of your upper arm so it makes sense to work on them if it is size and mass you are striving for.
  • One exercise that should be incorporated in your mass building arsenal is the close grip bench press.
  • When trying to build mass the best time to train your triceps is to train them on the same day as your chest workout so as not to over train them therefore giving them lots of time to heal and recover from your work outs.

Triceps Exercise Instructions

Since you will be performing an exercise for your triceps that very closely resembles a standard bench press for your chest you should use exercises other than bench presses for chest on your mass building triceps days.

**IMPORTANT** When exercising your chest use dumbbells, cables and incorporate an incline and decline workout.

  • Once you are done your chest workout your triceps will be good and warmed up so you can jump right into a heavy set of close grip bench press.
  • To perform a close grip bench press properly lay on your bench like you would if you were performing regular bench press.
  • You might want to actually move down the bench a bit more than usual so that the bar is above your lower chest upper abdomen.
  • Find a good spot that works for you so that it will be easy to lift the bar off the racks.

Tricep Exercise Poll

What Do You Think of This Exercise

See results

Exercise Instructions Continued

  • Place your hands on the bar about 6” apart or closer palms facing your legs, you will find out quickly what width works best for you.
  • Lifting the bar off the rack and while keeping your upper arms and elbows in towards your torso lower the weight to your body like a normal bench press and press back up, that was one repetition.
  • The difference between close grip bench and regular bench is the placement of your hands on the bar which is closer together than a bench press and also your elbows keeping tight to your body during the close grip bench where your elbows are flared outward when doing a regular bench.
  • Since your triceps are already warmed up and tired from your chest workout you only need to do 3 heavy sets for your triceps and that should be enough to build some big thick arms.
  • Make sure to do your chest and tricep workout no more but at least twice a week and you will see the difference in no time.
  • You should also change up your workouts once in a while so I would recommend for mass building for triceps to switch between close grip bench and skull crushers every 4 weeks for maximum gains.

Instructional Video Triceps Close Grip Bench Press

These are some big and ripped triceps
These are some big and ripped triceps

© 2011 Grant Handford

Comments

Submit a Comment

No comments yet.

working

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

Show Details
Necessary
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
Features
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Marketing
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Statistics
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)