Muscle Group: Triceps
This exercise is a mass builder, plain and simple. No gym, no excuse – body weight Close Grip Push-ups in sets of 20 reps will blow your arms up. If you are an experienced bodybuilder you can make it harder by adding more resistance. Try placing plates or a weighted backpack on your back.
Get down on the floor and have your hands a 3-6 inches apart, your palms in an open position (diamond position). Push yourself all the way up until your arms are fully extended, we are locking out in this exercise. At the top of the movement, flex your triceps as hard as you can, feeling the blood rush into them. From here, slowly bring yourself down to the starting position.
Note: For variation, you can do these on an incline or decline as well to hit your tris from different angles!