The close grip bench press is one of the best compound exercises to build size and mass in your triceps muscles. It's an exercise that allows you to go relatively heavy to stimulate muscle growth and development. It is best performed with a spotter, or if a spotter is not available, it can also be performed using a smith machine instead.
Close Grip Bench Press Technique & Execution
Lie flat on a bench and grasp the barbell with hands about 6 to 8 inches apart
Lift the weight off the support rack and lower it down to your chest
Keep your elbows in by your sides during the movement
Then press the weight back up to starting position
Behind Back Dips Exercise
Dips Behind Back Technique & Execution
Place yourself between two benches
Support yourself from the edge of the bench behind you, and place your heels on the bench in front of you
Bending your elbows, lower yourself down as far as you can go, then press yourself back up to starting position
You use additional weight plates if you find that your body weight is not heavy enough for this exercise
Dumbbell KickBack Exercise
Dumbbell Kick Back Technique & Execution
Standing at the side of a bench, rest one knee on the bench, bend forward with arm supporting yourself
Grab hold of a dumbbell in the other hand with your elbow raised up to about shoulder level, and tucked in by your side
Let the dumbbell hang straight down below
Keeping your elbow stationary, extend your arm back, bringing the dumbbell up to shoulder level as well
