This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids.It particullarly helps in gaining mass on your tricep.
Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.
Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.
Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest.
(psst...do u want to know the history of dumbbels,you can read it here)
Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.
Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.
Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest.
(psst...do u want to know the history of dumbbels,you can read it here)
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