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Video Tip Extra: Close-Grip Bench Workout

Video Tip Extra: Close-Grip Bench Workout

Add some serious size to your arms with this twice-a-week triceps routine.

Written By Jim Stoppani, PhD

Updated September 28, 2023

In my Tip of the Day video posted earlier this week, I showed you how to target the triceps to a greater extent (and minimize chest and shoulder involvement) with some simple modifications on close-grip bench presses: using a Smith machine, flipping around on the bench for a better path of motion, using a thumbless grip, keeping your hands shoulder-width and your elbows in tight. I explain and demonstrate all these techniques in the video below, so check it out.

But now I'll show you how to put the exercise into an actual workout. Below is a triceps routine that has you hitting the muscle group twice a week. The first time out (Day 1), you'll be doing Smith machine close-grip bench first in the workout, when you're strongest and can use the most weight. This will allow you to maximize overload and encourage greater muscle growth. The second time you train triceps, however, you'll do the close-grip presses last in the workout to pre-exhaust the triceps before hitting them with the compound movement (the first three exercises in the

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