Close Grip Bench Press: Blast Your Triceps & Chest
As a devoted gym advocate and even a fanatic of fitness, I am always in search of good exercises that focus on one muscle group to build strength. Close grip bench press should be one of these exercises that you should perform in your workout. In this comprehensive guide, we’ll delve into What Does Close Grip Bench Work? and exercise, exploring its benefits, proper execution, and additional tips for maximizing your results.
What Does Close Grip Bench Work?
The bench press is a type of exercise performed on the bench to work the chest muscles, but a close-grip bench press is a variation that puts more emphasis on the triceps. This is because the elbow joint is positioned closer to the body, thus placing more stress on the triceps muscles, whose job is to extend the arm.
Here are the muscles worked by close grip bench press:
- Triceps brachii (main target)
- Pectoralis major (upper chest)
- Anterior deltoids (shoulders)
Triceps Brachii (Main Target)
The triceps brachii, located on the back of the upper arm, take center stage during the close grip bench press. When the hands are closer to each other, the range of motion for the shoulders and chest is limited. As a result, the triceps have to perform more over time as they are the primary muscles involved in engineering your arms and pushing the weight up. Get closer to your chest if you want your triceps to be bigger and more defined – a close grip bench press is something you need to do in your routine.
Pectoralis Major (Upper Chest)
While the close grip bench press primarily targets the triceps, it also engages the pectoralis major, particularly the upper portion of the muscle fibers. However, trunk inclination during this exercise directs less stress to the chest than would be the case in a standard bench press. Notwithstanding, the upper chest still will perform enough work. Accordingly, the triceps and upper chest are simultaneously involved conversely resulting in an extra upper body development.
Anterior Deltoids (Shoulders)
The anterior deltoids or the front shoulder muscles help to support the close grip bench press. Although they serve equally in providing balance and support, the effort that they exert is not as much as in a traditional bench press. Nevertheless, keeping a tight form and remaining in control of a movement is a requisite factor for the shoulders to join in the activity, making for a stronger and more stable upper body.
How to do the Close-Grip Bench Press
Setup
Lie Down on a Bench
First, place yourself on a bench with your face in line with the barbell or a little behind it. Therefore, thereby, the system becomes stable and can be followed by other exercises when the correct alignment is taken into account.
Grip the Barbell
Then, position your hands on the bar with a close grip which is your hands are placed closer together than shoulder width apart. A good guidepost for this can be in the case when you bring your hands just aside but outside the knurl (textured area) on the barbell. This wide stance system allows you to better spread the load across the triceps and other upper body muscles.
Foot Placement
Stability and correct posture are achieved by standing with your feet firmly grounded on the floor, a bit apart. This kind of base transfers the power coming from your lower body part while keeping you in balance all the time.
The Press
Unrack the Barbell
By keeping your core engaged and shoulder blades pinched back and down, grasp the barbell with the controlled move off the rack. Keep your body constantly on the edge to balance the weight and be ready for the pushing action.
Lower the Bar
Inhale deeply as you slowly lower the barbell towards your chest, aiming for the lower part of your chest near the sternum. Ensure the elbows are constantly hugged close to your torso throughout the stopover to achieve maximum triceps activation and reduce the burden on your shoulders.
Push Up
Breathe out forcefully as you lift the barbell back to the starting position using your whole arm without locking out the elbows. Concentrate on the triceps muscle to begin the motion, and at the same time keep your balance and posture.
Repeat
Do the number of repetitions and sets that you want. It is worth making each repetition with form and technique. Choosing the weight that you can hold and keep the form is very important.
Additional Tips
Maintain Controlled Movement
To ensure smooth muscle coordination across the whole range of motion, strive to maintain a slow and deliberate tempo. Instead of rushing through the set, adjust your tempo in such a way as to maintain good form and reduce the likelihood of injury.
Avoid Elbow Flare
Hold your elbows in close to your body during the whole movement, to avoid making them flare outwards. The flare of the elbows can add unnecessary stress to the shoulders and also work against the triceps contraction.
Address Wrist Discomfort
If you have wrist pain on close grip bench press, consider varying grip position or consider bench press along palm down or up. Also, dumbbells are a better choice than barbells in case of wrist strain while still working the triceps.
Benefits of the Close-Grip Bench Press
Targeted Tricep Development
The strict press holds the reputation of working triceps muscles to maximum potential against the ordinary press. By placing your hands closer to each other on the barbell, you focus more on the triceps, which in turn, helps you to build stronger and bigger muscles in this mostly ignored muscle group.
Improved Push Performance
What is more, with a stronger set of triceps you will be able to tackle all types of pushing exercises, like the regular bench press, push-ups, and dips, more effectively. Practicing the close grip bench press in your workouts can help you transition to stubborn lifts and perform your personal best in these exercises.
Balanced Upper Body
The triceps are the main movers during the close grip bench press. However, this exercise also involves the chest and the shoulders to a great extent. Consequently, this routine is good for upper body workouts where joints are multi-targeting at the same time.
Shoulder-Friendly Alternative
Those who have shoulder problems or find the standard bench press uncomfortable may use the close grip as an alternative which provides a good shoulder-friendly alternative. The motion range is decreased and the shoulder joints are put under less stress, thus, this exercise enables you to train your chest and triceps without any pain.
The Close Grip Press Prescription
Grip it and Rip it
To carry out the close grip bench press successfully, you should lie on a flat bench with your feet on the ground. Lay the barbell on your palms with it being set at shoulder width or inside. You indeed need a close grip to hit the triceps effectively. Be careful, however, and do not go too narrow as it might put stress on the joints.
Form is King
The key to success in the exercise is to keep the correct form all the time to make the exercise more effective and to avoid injury. Keep your abdominal muscles tight; maintain a slightly arched back; and draw the elbows towards the sides while hugging your rib cage as if to hold it. Don`t let the weight go for a swing or a bounce, instead, remain focused on intended and deliberate movements.
Controlled Movement
If you are going to do the close grip bench press, then lower the barbell slowly and under control until it touches your chest, at which point your triceps will be stretched fully. Lastly, powerfully lift the weight back up, and flex your triceps at the top of the movement. Make sure to do eccentric and concentric contractions with a neutral spinal positioning to activate the muscles.
Weight Selection
Picking the right weight is the most crucial step in doing the close grip bench press safely and efficiently. Select a weight to suit your needs as regards your desired number of sets and reps including maintaining the correct form. Recall always use the lightest weight instead of the heavy one to save yourself from an injury. The body form should always be prioritized above the weight of the equipment.
Also Read: How To Do A Face Pull
Final Words
The addition of close grip bench press into your training program will be a source of many benefits, such as strengthening of the triceps and the development of the whole upper body. You will be able to do this movement right and obtain more efficient results by being aware as well as following form and technique instructions.