Close Grip Bench Press
Main Areas Targeted: lateral, long and medial heads
Strengths: Like the dip, the close grip bench press is a multi-joint move that calls on the chest, shoulders and triceps to complete a rep. While other exercises are much more efficient at isolating the triceps, the synergistic action of a bench press means you can move more weight. More weight equals more intensity equals more strength equals – you guessed it – more mass in the long run.
How To: Lie face up on a flat bench with your feet flat on the floor. Grasp the barbell with a narrow, inside-shoulder-width overhand grip. Unrack the bar and hold it above your chest with your elbows extended. To begin, lower the weight under control to your lower chest, keeping your elbows close to your body throughout the descent. At the bottom, lightly touch the bar to your lower pecs – no bouncing – then extend your elbows powerfully to drive the weight back to the starting position.