Bowflex Exercise: Close Grip Bench Press

The close grip bench press will not only enable you to train your triceps, but also empower you to train your shoulders and inner chest muscles - in one exercise.

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What You Will Need

A Bowflex home gym

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How to Set-Up Your Boflex

Note: this exercise will work best using your straight bar, however, it still can work well using your handles.

1. Follow the same directions as you would for setting-up for a regular bench press.

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How to Perform

Tip 1 - To maximize the benefit to your triceps, your hands should be no more than 6-8 inches apart.

Tip 2 - The bar should touch near your lower chest muscles.

Tip 3 - Unlike normal bench presses - where your arms should be at a 90 degree angle from your torso, to enjoy the best results from close grip bench presses, allow your arms to be close to your sides.

Tip 4 - Would you like a simple trick for targeting your triceps? As you are pressing upwards, focus on stretching your biceps muscles.

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