The bench press that builds triceps and a bigger lockout.
Keep elbows tucked, not flared. Too narrow a grip strains the wrists, so stay around shoulder-width.
Bringing the grip in to shoulder-width keeps the elbows tucked and increases how far they travel, which shifts the work from the chest onto the triceps while the chest still assists through the press. Because it is still a barbell bench, you can load it far heavier than any isolation move, making it the top strength builder for the triceps. It earns its place as the fix for lifters who stall at lockout on the bench press.
Around shoulder-width, not hands touching. Going too narrow strains the wrists and elbows without adding any triceps benefit, so keep your forearms roughly vertical at the bottom of the rep.
Most lifters press somewhere around 10 to 20 percent less than their normal bench grip. Start light, the longer elbow travel and tucked position feel different, and let the numbers climb from there.
Lower on the chest than a regular bench, roughly the base of your sternum. Touching high with a close grip forces the elbows to flare, which takes the triceps out of the movement.
