Close-Grip Barbell Bench Press for Triceps: How to Get Defined Arms

The close-grip barbell bench press is a variation of the classic bench press exercise that targets the triceps, chest, and shoulders. 

Here's how to perform the close-grip barbell bench press:

Lie flat on a bench with your feet firmly planted on the floor.

Grasp a barbell with an overhand grip, hands positioned close together (around shoulder-width apart).

Unrack the barbell and lower it down to your chest, keeping your elbows close to your body.

Pause briefly at the bottom of the movement, then press the barbell back up to the starting position with control.

Repeat for the desired number of repetitions.

Some tips to keep in mind when performing the close-grip barbell bench press include:

Keep your elbows close to your body throughout the movement to target the triceps and prevent strain on the shoulders.

Use a weight that challenges you, but that you can control throughout the movement.

Focus on pushing the barbell up with your triceps, rather than arching your back or using momentum.

Breathe out as you press the barbell up and breathe in as you lower it back down.

Overall, the close-grip barbell bench press is a great exercise for building upper body strength and muscle mass, and can be modified with different grip widths and angles to target different areas of the chest and triceps. It is important to use proper form and avoid excessive weight to prevent injury.