Email us: info[at]barbend.com, Close-Grip Bench Press Form and Technique, Muscles Worked by the Close-Grip Bench Press, Close-Grip Bench Press Sets, Reps, and Programming Recommendations, Close-Grip Bench Press Variations and Alternatives, How to Increase Your Bench Press WITHOUT Benching, Rapper Method Man Deadlifts 500 Pounds at 51 Years Old, Train Shoulders Like Four-Time Mens Physique Olympia Champion Jeremy Buendia, Martins Licis Recaps His Performance at the 2022 Rogue Strongman Invitational. The close grip bench has a lower barrier to entry than bar dips, meaning that it's a suitable exercise for just about anyone. Keep your shoulder retracted and your elbows extended. Incorrect bar path: To get the best chest-building benefits from the bench press, a lot of lifters lower the bar to their upper chests. The close-grip push-up is another useful variation of the close-grip bench press. To get an idea of why that is, we can look at how our leverage changes as we bring our grip in closer: What were seeing here is that as you bring your grip in narrower, the moment arm between your hands and your sternum shrinks, reducing the demands on the bigger squeezing muscles of your chest. Coachs Tip: Lower the barbell under control and make sure to not lose tension in the upper back, let the elbows to flare out, or the shoulders to come upwards off the bench. Make sure to not over protract at the top when completing a rep, as this could throw your positioning and base out of line. The close-grip bench press can be used to increase the tensile strength and performance of the triceps, the muscle responsible for elbow extension and lockout performance. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our lifting newsletter for men18,414 readers and climbing. With the back and hips engaged, squeeze the dumbbell handle and pull the weights down to the sides of the chest, keeping the shoulders away from the ears and the elbows slightly tucked inwards towards the body. . (Pros & Cons), 10 Bench Press Accessories To Improve Strength And Technique, 12 Standing Chest Exercises: Cables, Dumbbells, & Bodyweight, Is The Deadlift A Push or Pull? If your goal is to build bigger triceps, the skull crusher is a better accessory lift to pair with the standard bench press (although it might not transfer quite as well to 1-rep max strength). This narrower grip shifts emphasis away from your chest and onto your upper chest, shoulders, and triceps. The close-grip bench press is a compound pressing movement, meaning we push or press the load away from our body (as opposed to pulling weight toward our body, like a row or a deadlift) by the combined effort of several muscles (shoulders, pecs, triceps). Blessing Awodibuis working with ever-increasing focus and determination to make a splash in his maiden Olympia appearance. The Close Grip Bench Press is my favourite bench press variant for the triceps. 3 - Unrack the bar, bend your arms and lower the weight down until your triceps lightly touch the floor. Eb says: Conventional bench presses have you lowering the bar to your lower chest, and you may be tempted to try to do that with the close-grip press. But before deciding on just using the bench press to train triceps, here are the pros and cons: Check out my article on the 16 Best Tricep Exercises To Increase Bench Press. This in turn limits shoulder horizontal extension, resulting in higher demands placed upon the tricep to extend the elbows. 2 - Reach up and grab the bar with your usual close grip bench press hand position. The close-grip bench press is a great bench press variation that increases triceps strength and hypertrophy, lockout performance, and can help minimize stress on the shoulders. Saving time can be crucial for individuals, and in these cases the bench press is good enough for triceps. 2. That, in the picture there, is not a close grip bench press. Whether you want bigger, stronger triceps, or just want a break from regular bench presses, the close grip bench press is a worthy addition to your workouts. The close-grip bench press works the fronts of our shoulders (anterior deltoids), our upper chests (the clavicular fibres), and the shorter heads of our triceps, like so: Its often said that the close-grip bench press is a lift designed to bulk up your triceps, and thats true, but theres quite a bit more to it than that. Your arms should be vertical and parallel to one another. 1. Eb says: Your arms are executing a different motion than a standard bench press, but your lower body is not. Rest 60-90 seconds between sets. If you are only going to bench press for triceps, then you need to consider these 3 variables: Check out my other article discussing Are Rows & Pull-Ups Enough For Back? Below are three of these benefits. Some lifters may find that switching to a narrower grip takes stress off the shoulder joint, allowing for pain-free pressing. Instead, focus on keeping your elbows directly below your hands. In the close-grip bench press, the same numbers are 63% vs. 37%. The wider your normal grip, the more you'll need to adjust. Adjust your weights and reps to match your training goal: Common close grip bench press mistakes you need to avoid, The benefits of the close grip bench press, Three close grip bench press variations and alternatives. Some lifers may find that bench pressing with a wider grip aggravates the shoulder. Since it is a multi-joint move the benefits are two-fold. However, this effect is far less present at the top of the range of motion and lockout which causes the triceps to work harder due to the increased load compared to a normal bench press. The Close Grip Bench Press is a bench press variation to build triceps strength that does offer some versatility that the triceps pushdown does not. All Rights Reserved. Elbows Tight and Forward Eb says: You want to. Remember that the goal is to target the pecs and triceps, so think about loading these areas the most during the eccentric. You can find his work elsewhere at Mashable, Thrillist, and other outlets. For overall triceps mass, skull crushers are likely better than the close grip bench press because they put the long head of the triceps under a greater stretch. He is involved in powerlifting across the board, from athlete to meet director. In this article, we will go through everything you need to know about the close-grip bench press, including: Below is a step-by-step guide on how to perform the close-grip bench press with a barbell. If their triceps are not a weakness in the bench press, or physique, then they can invest this training into addressing other areas. Do this exercise as part of your arm workout, or in place of regular bench press in your chest workout, especially if wide grip bench presses bother your shoulders. In this case, it is a full range of motion bench press with a narrower grip than used in the competitive version of the movement, similar to a stiff-legged deadlift or a low-box squat. If you're new to working out, start with this narrower grip before moving on to a wider one. Using a narrow grip has been demonstrated to be an effective technique to enhance upper-body pushing power. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together, which places more of an emphasis on the triceps. This move is more commonly done with a straight bar and is often only performed with an EZ-bar as part of a complex of movements such as pull-overs or skullcrushers. This makes the close-grip bench press a great lift for people with lagging upper chests. You might be able to use a resistance band setup at home, but it's definitely not ideal. Individual differences may be seen using a wide variety of grip placements, and therefore coaches and athletes should determine which width maximizes triceps engagement and minimizes stress on the wrist and shoulder joints. Close grip bench press vs wide grip: Muscle growth A wide grip bench press leads to more chest activation, whereas a close grip bench press results in more triceps development. The lateral head: Like tricep dips, the lateral head is the main head that is worked our with the close grip bench press and it is also the one that makes your triceps look the biggest and most impressive from the side. To maximize triceps recruitment, make sure you lower the bar to your sternum. Rather than setting up with your normal bench press grip, you should bring your grip in 3-5 inches. The upper chest is a bit more complicated. Grab the dumbbells with a tight grip. But if youre trying to build bigger triceps, use skull crushers insteadit also works the long heads of the triceps, which are not only quite a bit bigger, but also the area of your triceps thats mostly likely to be lagging behind. Wed call that something else. Hi Shane, yes I think different people benefit from different variations, some would like inclined and some would prefer close grip bench. Begin with 4-5 heavy sets of your favorite tricep-dominant press: close-grip bench press, decline bench, dips, reverse-grip bench, or close-grip floor press. This will often help lifters maintain rigidity and tension across the posterior side of the body. Push the bar back up and repeat. Shane Duquette and Marco Walker-Ng, BHSc, PTS. Note, that the below guidelines are simply here to offer coaches and athletes loose recommendations for programming and are not the only methods to program this movement. A recentEMG studyfound that as we delve into lower rep ranges, our shoulders and triceps become more and more dominant in the bench press. Instant Access to the "Dumbbell Muscle Building Series" for FREE: http://www.renshawspt.com/workout-seriesBuild Quality Muscle After 30: http://www.renshawsp. In general, the wider the hands are on the barbell, the less the triceps are involved in the press. Rest 30-60 seconds between sets. Is the bench press good enough for triceps? The close grip bench press is a common variation of the bench press used by regular gym-goers, strength and general sport athletes. 2 Walk your feet back until your body is straight, and your weight is supported on your hands and toes only. Your chest and shoulders will invariably assist in close-grip pressing, but you're doing this primarily for tris, so keep the focus on them. The close grip bench press is an exercise that should certainly be . 8 Close Grip Bench Press Benefits 1. The close-grip bench press is an interesting lift for the triceps. BEST LOAD & REP RANGE FOR CLOSE GRIP BENCH PRESS The starter lesson for load is that this will not equal your traditional bench press 1RM (maybe it will for 1% of people, but not many). Your eyes should be directly under the bar. The chest and shoulders are also involved in this motion. 3 Unrack the bar, bend your arms and lower the weight down until your triceps lightly touch the floor. Make sure you get the most from this exercise by avoiding these common mistakes: Hands too close together: some old-school bodybuilders used to do this exercise with their hands so close together that their fingers touch. As a result, the close-grip bench press is typically used as a lighter assistance lift that helps us gain size in our front delts, upper chest, and shorter heads of our triceps. By using dumbbells, you can address any asymmetries and muscular imbalances that may go unnoticed with barbells. The lateral and medial heads of the triceps cause the elbow extension in the bench press. The triceps are a prime mover in the bench press and are crucial at lockout. No bouncing! Close grip dumbbell floor press 4. The movement will also indirectly target the muscles of the chest and shoulders. Our triceps help to lock out our elbows, yes, and that can help with the bench press. This makes the close-grip bench press one of the very best lifts for building bigger shoulders. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. 4 Bench Press Variations That Target Your Triceps More 1. It Is Easy To Set Up. They can be. 1- Lie on the bench with your feet flat on the floor. Start by positioning yourself on the floor underneath the barbell (eyes should be underneath). It uses a deeper range of motion than the incline bench press, which should, in theory, make it better for building the front delts and upper chest. But it still involves pushing the weight forward, meaning we cant fully engage the long heads of our triceps. Also, if you are someone who is just going to bench press for their triceps, then youll want to stick to the close grip bench press, as studies have determined that a narrower grip will produce the greatest activation of the triceps out of any bench press grip. Training your triceps with more exercise variation and volume will ensure these do not become a weak point in your lifts or physique early on as discussed above. Because their triceps are weak. Have a spotter check this for you. Individuals with shoulder issues, previous surgeries, and/or impingements may find that the close-grip bench press allows them to train a pressing movement without negatively impacting shoulder health/recovery. Hearst Magazine Media, Inc. All Rights Reserved. For building general pressing and triceps strength with the close-grip bench press, standard strength programming sets, reps, and intensities can be used. The range of motion of a floor press is reduced as your upper arm will reach the floor before the barbell reaches your chest. The bench press is good enough for triceps for advanced lifters, those with time or kit restrictions or lifters that struggle with recovery between sessions. I dont know if we can conclude that the close-grip bench press is better than the incline bench press for the upper chest and front delts, but we can certainly guess that its better. The close-grip bench press is an assistance lift for the bench press done with a narrower grip. 2. 9. Start by lying supine on a bench (face up) with a dumbbell tightly grasped in each hand. If you have pain on close grip check your hand placement, really its "closer than normal", your hands shouldn't actually be close. Close Grip Bench Press For Inner Triceps #benchpress #benchpresstips #divinefitness&vlogs #gym #shorts This will do two things: It'll turn on your lats to help you lower the weight correctly (more on that below), and it'll also start to turn on your triceps. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. However, the long head is the largest of the three heads and thus has the largest impact on your aesthetic goals. Journal of Strength and Conditioning Research. Bench Dips That's going to prevent you from focusing on your triceps. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. What Muscles Does the Close-Grip Bench Press Work? This can lead to a more limited list of exercises you can do for your triceps. The close grip bench press is a compound exercise typically performed with a barbell. Close Grip Dumbbell Press Variations and Alternatives 1. If you liked this article, I think youd love our full programs. Since it is a multi-joint move the benefits are two-fold. Now, what does this have to do with the close-grip bench press? Its most commonly used by powerlifters to help them build a bigger 1-rep max on the bench press, but it can be quite good for gaining muscle size, too. You can use a band to strap the board in place if needed. The downside is that its kind of finicky and dangerous compared to a classic grip. Close grip is a more generic strength/hypertrophy exercise for triceps and easier to setup. At BarBend, we are compiling a massive library of exercise and training guides to help you build strength, improve muscle hypertrophy, and maximize sports performance. There are several cases where you should do more than bench press for triceps: Failing your bench press at lockout commonly happens due to weak triceps. The value of close-grip lifts is the development they can bring to the secondary muscle group in decline, incline and bench presses: your triceps. A grip just outside of shoulder width apart works best for most. However, there are several exercises you can do with a barbell and bench set up or no equipment at all: If you are coming into your next bench press session with sore triceps from the previous session, then this can be a sign you are doing too much. The pin press is a bench press variation that can be done to isolate weaknesses in lockout strength and triceps performance. Similar to the close-grip bench press, the push press is highly dependent on triceps lockout strength. The close-grip bench press offers immense benefits for beginners and athletes alike. Deltoid, Anterior; Pectoralis Major, Sternal; Pectoralis Major . 05-14-2012, 03:25 PM #4. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Going that narrow limits how much your back muscles can help you create a proper platform for your torso, and it also forces your shoulders into a level of internal rotation. Its not a complete triceps exercise. Pros: The ability to apply some serious weight to your triceps, the close-grip bench press is an excellent compound mass builder. The close-grip bench press is an assistance lift for the bench press that puts more emphasis on the shoulders, upper chest, and triceps. The risk of injury outweighs any potential benefits. That means really screwing in your arms hard. Most bodybuilders use a very- close grip (about six inches apart). doi:10.1519/JSC.0000000000000539. This also takes emphasis off your triceps and forces your chest and shoulders into play. Beginner lifters, those with a weak bench press lockout or lifters with physique goals should do more than the bench press for triceps. Be sure to pull the barbell to the base of the chest (just above the sternum) so that the elbows are roughly 45 degrees from the torso. Place both hands close to each other on the mat. You can also perform this exercise using a neutral or palms facing inward grip. Movements like bench pressing, jerks, and other overhead lifts all rely on triceps strength and elbow stability. The most important head to target for triceps thickness is the long head. Its not ideal for building bigger triceps, though, since it doesnt challenge the long heads. Always consult your physician before beginning any exercise or diet program. However, the bench press works more than yourchest; it also involves your anterior deltoids or front shoulders, and also your triceps. Close grip bench press, possibly the best tricep building exercise! 3- Without moving your feet, bend your arms, and lower the bar to your sternum. 4- Drive the bar back up to arms length and repeat. Dana Linn Bailey Smokes Brutal 140 Reps In Smith Machine Bench Press Workout With C.T. The elbows must withstand high amounts of stress in strength, power, and fitness sports. Perhaps most of all, its one of the very best assistance lifts for powerlifters who are trying to increase their bench press 1-rep max. Lowering it toward your upper chest could lead to elbow and wrists pain. (Pros & Cons). the close-grip press is a great option when the desire is to emphasize the triceps and anterior deltoids slightly more than a basic bench press in a similar way to a parallel bar dip: when the arms stay closer to the body, the pec major's role is de-emphasized because of the reduced range of motion in the shoulder; concurrently, the elbow flexion