A pressing move that overloads the triceps hard.
Tuck your elbows in, don't flare them, to keep the load on your triceps.
Pulling your grip in to shoulder-width shifts the bench press away from the chest and onto the triceps, which now handle the longest range of elbow extension you can load with a barbell. Your chest still assists, which is exactly why you can go heavier here than on any pushdown or extension. It is the anchor of serious triceps training and a proven fix for a bench press that dies at lockout.
Around shoulder-width. Going dramatically narrower does not add triceps work, it just wrecks your wrists and shrinks the weight you can handle. Hands roughly over your shoulders, wrists stacked.
Lower than your normal bench, around the lower chest, with elbows tucked close to your sides. That bar path is what keeps the load on your triceps.
It is the best heavy base, but it biases lockout strength. Pair it with an overhead extension to train the long head at a stretch and your triceps are fully covered.
