Star Trac Close Grip Tricep Press

Visual

Instructions

After setting the machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended.

Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms. Grip the handles so your palms are facing towards each other, a neutral grip position.

Keep your elbows tight to your body during this exercise, do not let your elbows flail out.

1. Exhale and push outward until your arms are fully extended (don’t lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.
2. Pause briefly at full extension.
3. Bend your elbows and return to the starting position, breathing in during this recovery.

Primary Muscles Used

Benefits of the Close Grip Seated Chest Press

• The close grip bench press is an upper body compound exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders. Using a narrow grip is shown to be a great alternative method to increase upper body pushing strength.
• Because the chest and shoulders assist the movement, the close grip press has the potential for heavier lift loads and maximum strength gains. Combined with your body position on the bench, the movement can be done safely with progressively heavier resistance.
• The narrow grip places most of the workload on the triceps for maximum muscle development. Increased muscle size is a common goal among athletes, bodybuilders, and weight lifters.
• Performing the close grip bench press promotes overall muscle balance as both muscle strength and gains are increased progressively and simultaneously. This is shown to improve muscle function and symmetry, another common goal for lifters.
• Lifters who experience shoulder discomfort with the traditional press can benefit from using a closer grip. A narrow grip is shown to reduce shoulder strain and help lifters to successfully bench a heavier load. Although the triceps are the primary movers, you are still using the chest and shoulders to some degree.