The tricep area of the arm can be a stubborn area to work on, especially if you're like me and you hold on to a lot of fat in that area.
The close grip bench press is a relatively easy exercise. Because you're performing this exercise with a close grip, it will target the tricep. Remember this: different grips in the bench press will target very different areas of your upper body.
You can either do this movement with dumbbells or with a barbell. With dumbbells, you'll be able to greater increase your range of motion. But today, we'll focus on the barbell exercise. If you're planning on working with a heavy weight, I'd strongly suggest getting a spotter. You can always ask a stranger, or a trainer at the gym to spot you.
1) Lie your back flat on the bench. Position your hands onto the bar. You're going to have a close grip to what you would normally have for a normal barbell bench press.
2) Lift the bar away from the rack and hold the bar straight up, with your arms locked.
3) Bring the bar down slowly, until it nearly hits your chest. Make sure to keep your elbows close to your body. You don't want your elbows to flare out.
4) When you finish pressing down, press the bar back up to the starting position.
This used to be my favorite tricep exercise -- actually it still is! It's much easier to learn how to execute this tricep exercises, than most others. Work with just the bar first if you're not sure how much weight you can push. Also -- it's better to be safe than sorry, ask a friend to help spot you.