23 Exercises Proven to Build a Muscular Chest and Enormous Arms

Every athlete needs upper-body strength to perform their best, and these 23 exercises will get you the "go" to go along with the "show."

Close-Grip Bench Press

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Close-Grip Bench Press

:17 in the this video

This exercise is pretty much the exact same set up as the standard Bench Press except you will position your hands much more narrow.

The position I like to get in is one where the hands are about an inch outside the chest when the bar is lowered down.

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:17 in the this video

This exercise is pretty much the exact same set up as the standard Bench Press except you will position your hands much more narrow.

The position I like to get in is one where the hands are about an inch outside the chest when the bar is lowered down.

This close grip position is going to force you to keep your arms tight to the body and utilize the triceps much more.

This exercise is great for building those arms but also great for sports that require the use of your hands for blocking/maneuvering in close quarters (think football linemen).

Try creating the sensation like you're trying to bend or break the bar to increase the focus on the triceps even more.

Bench Press Grip Guide: How Hand Position Changes The Exercise


Topics: PUSH-UP | UPPER BODY | CHEST | BENCH PRESS | BUILD MUSCLE | BICEPS | TRX EXERCISES | MED BALL | DUMBBELLS | BARBELL | MUSCLE GROWTH | RESISTANCE BANDS | GETTING STRONGER | ARMS