The close grip bench press is usually combined with other upper body compound exercises such as the chest press machine or overhead press so as to provide a more well rounded but nonetheless highly intense upper body workout. By reversing the grip, you take some of the strain out of these areas and placing more emphasis on your musculature. Pull your shoulder blades together and keep the back of your head on the bench. Logically, because the wide grip bench press loads your shoulder joints more and the narrow grip bench press loads your elbows more, these two exercises would also carry a higher relative risk of injury to each respective joint. It Is Easy To Set Up. This places more emphasis on the triceps, and perhaps also the inner chest. Retract your shoulder blades, rolling your shoulders down and back, before getting started. Some people may naturally gravitate toward dumbbells, while others will pick the barbell because it works better for their bodies. Youll notice this position allows your elbows to travel slightly farther away from your body (but not as far as a wide grip) so you can get the deep pec stretch at the bottom of the exercise. Sports (Basel). If your form gets sloppy and youre just trying to push heavy weight, youre leaving gains on the table. ), Shoulder Pain After Bicep Curls: 8 Possible Reasons, 7 Best Lower Back Kettlebell Exercises (with Pictures! In the close-grip bench press, weve seen how its a great addition for those looking to minimise shoulder strength, or just boost their resistance levels and muscle mass of their arms. Close-grip bench press | Exercise Videos & Guides | Bodybuilding.com Like any bench press, there will be some risk for shoulder pain, but this position is safe for most if you are trying to build your pecs. If youre looking to use the bench press as part of a hypertrophy programme, or you just want to get strong, why not. We could go on and on about how great the close grip bench press is. Close Grip Bench Press: Proper Form, Benefits, Muscles Worked Bigger triceps - while the close grip dumbbell press is most definitely a chest exercise, it takes your arms through a large range of motion, which makes it a good triceps exercise too. The wide-grip bench press is an excellent chest exercise and could be a staple of any chest workout. And while we'll be the first to admit that biceps can make your favorite t-shirt look infinitely better, there's another arm muscle just as important, if not more, for making your upper arms look jacked. Reverse Grip Bench Press: Benefits, Muscles Worked, and How-To - Healthline Lower the bar with control, until it touches your chest somewhere close to your sternum. 3. Close Grip Bench Press Form Tips for Stronger Triceps and Chest The main difference between these exercises is that a close grip bench press emphasizes the triceps, whereas the wide grip bench press works more of the chest. The Close-grip Bench Press: A Bodybuilding Staple For a different take onthis variation, you can also use kettebells in place of dumbbells. Benefit #1: Focus On Muscle AND/OR Strength Gains Probably the best of all the close grip bench press benefits is the ability to use it to build muscle and/or strength. You will slightly arch your back. What's unique about the reverse grip bench press is that you can narrow your grip, increasing triceps activation, without decreasing chest activation. A narrower grip places maximum effort on the triceps which promotes maximum development in this muscle. In my opinion, however, that is no different from stating that the bicep curl has a higher risk of elbow injury than the squat, and the squat has a higher risk of knee injury than the bicep curl. 3. Close Grip Bench Press To Buff Yourself Up - AnytimeStrength An increase in the range of motion of an exercise is not always necessarily a bad thing, as an increased time under tension can aid in the development of further muscular hypertrophy, improve venous blood flow as well as improve aerobic and anaerobic endurance. With a close grip press, bringing the bar all the way to the chest will place the shoulder in an excessive amount of internal rotation and risk injury. This will change the bar path a bit too. 2. :-p ). It is not recommended that the hands are moved any closer than shoulder width apart, else a lifter could cause injury from an unstable set up on the wrists. As previously stated, odds are that you are at your strongest with a wide grip. Below are three of these benefits. We are, of course, talking about the triceps, which is actually the largest of your upper arm muscles. Your chest and shoulders are still involved, but your triceps will receive a majority of the focus. Related reading: Hit a plateau with your bench press? Adds mass to the back of your arm. What are the benefits? Another interesting fact about the close grip bench is that it recruits less of our biceps during the lift. Too easy? That makes this particular benefit particularly attractive to powerlifters who are training the bench press for a competition. As our motto goes - "You don't have to get ready if you stay #alwaysready! Inspire US allows Deb to share information related to training, lifting, biomechanics, and more. Position a bench in the middle of a Smith machine and set the backrest angle to flat. The close grip bench press enhances overall muscular balance by gradually and simultaneously increasing both muscle strength and growth. The close grip also promotes better form and allows for a range of repetition ranges and training volumes. In a wide-gripbench press, your chest and shoulders contribute 78% of the force necessary to lift the bar, while your triceps contribute 22%. While this exercise differs from the traditional bench press, with a closer grip offering . This, in simpler terms, simply means that the exerciser will undergo a longer period of time where their muscles are placed under tension due to the fact that the bar (and in connection with their arms) must travel a greater distance between resting points either at the bottom or start of the repetition. Thanks for the great recommendation, Ben. Whilst the benefits of the close grip bench press may seem very attractive to most, the technique and form of the exercise is what lets most people down. You see, some triceps exercises are more conducive to gaining strength (e.g. The study by Larsen et al used the following coefficients of shoulder-width for each participant: More specifically, the coefficients above were multiplied with each participants biacromial width. 10.1519/SSC.0000000000000307. With some great benefits and equally awesome variations,it's time to find a spot for this exercise in your routine! In that sense, the close-grip bench press can be a great accessory exercise for the bench press, to utilize on lighter days. At least, thats my opinion of it. Close grip bench press was voted as the best tricep exercise for increasing your strength and getting more power in your regular bench press. (2017). The benefits of a close grip bench press don't mean that the closer you go, the more the benefits increase. 1. Strength and Conditioning Journal. Lets take a look at ourbarbell bench press grip options. The close grip bench press improves the athletes function in these particular sports by not only inducing muscular hypertrophy and neuromuscular strength gains but also in bodily coordination due to the rather delicate form and control required of the exercise. Whilst the shoulders are engaged, the pecs take a backseat and the triceps take on a majority of the work. The close grip dumbbell bench press is good for targeting the triceps muscles. This might mean that the close grip bench press is better for sports where you need speed and power, and the wide grip bench press is better for sports where you need brute strength. It helps improve your standard bench press. The Close Grip Bench Press: An Underrated Chest Builder https://www.youtube.com/watch?v=vZ77KGZsnZs Subscribe to Jason Blaha Fitness Here: http://www.youtu. On StrengthLog, Daniel geeks out about all things related to his lifelong passion of muscle and strength. In a wide-gripbench press, your chest and shoulders contribute 78% of the force necessary to lift the bar through the sticking region, while your triceps contribute 22%. Additionally, the close grip bench press is super easy to set up and to perform. In a close-grip bench press the hands are placed much closer together than in a standard bench press. However, the traditional barbell bench press isn't the only exercise you can use to build muscle and strength in your pecs. Whereas the conventional bench press works your chest, shoulders, pecs and triceps, the close-grip bench press targets your triceps over any other muscle group. 2. How to Do a Close-Grip Bench Press - nfpt.com It's a great tool to have in your toolbox and one of the best tricep and lower chest builders out there. After setting up your weight, lie down on the bench and reach up to grab the barbell. Keep your elbows close to your torso as you press, ensuring that the tension remains in the triceps and chest. Smith Machine Close Grip Bench Press How To, Benefits, Variations It Doesn't Really Require You To Have A Bench Or Barbell. How To Do Close Grip Bench Press - What Are the Benefits? [2022] Ill explain each: The last of the close grip bench press benefits Ill discuss is the great ease of setting it up. In general, the recommendation is that lifters should place their hands either exactly, or just shy of, shoulder width apart. Barbell Bench Press Grip 101: Standard, Wide, Close & Reverse It is generally used as an auxiliary exercise to increase Lock-Off Strength in powerlifting programs. Below we'll break down exactly what you need to know so you can master the close grip bench press and see results without the unwanted injury. In the close-grip bench press, the chest muscles are worked to a lesser extent. Benefits Places extra emphasis on the triceps Debbie (Deb) started powerlifting and Olympic lifting in High School as part of her track team's programming; She continues to train in order to remain athletic. BENEFITS OF THE CLOSE-GRIP BENCH PRESS Teaches you how to maintain a stable shoulder position for everyday movements The narrower grip places less stress on the pectoralis major tendons, and shifts the emphasis to the triceps Encourages strength development of the shoulders, and arms which improve lean muscle mass and fat burning When performing a close-grip bench press, the hands are closer together than when doing a traditional or "wide-grip" bench press. How to do the close grip bench press with proper form, Variations and alternatives of the close grip bench press, It's great for your triceps and improving strength. One approach is to move out one fingers width per week, until you reach the maximum width. The close-grip bench press is considered a great option for working our upper chest, also known as the clavicular pectoralis. The Benefits Of Using A Close Grip For Incline Bench - Increase Your In theclose-grip bench press, the same numbers are 63% vs. 37%. Since the smith machine bar path is fixed, you will have to work in the range it allows. If you always bench press with a high arch and (therefore) less range of motion, incorporating some close-grip bench presses with a full range of motion can probably help increase your chest and triceps strength. Lockie RG, Callaghan SJ, Moreno MR, Risso FG, Liu TM, Stage AA, Birmingham-Babauta SA, Stokes JJ, Giuliano DV, Lazar A, Davis DL, Orjalo AJ. How to Do Triceps Dips: Approach your dip station. The close-grip bench press is a compound upper body lift that is primarily used as part of an assistance hypertrophy program. Where the wide-grip bench press shortens your range of motion, the narrow grip increases it by allowing your elbows to travel farther at the bottom of the exercise. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. If its too challenging, back off some more. Pros: The ability to apply some serious weight to your triceps, the close-grip bench press is an excellent compound mass builder. StrengthLog Your Friendly Training Buddy Since 2018, Beginner Bench Press Program, 2 Days/Week, Intermediate Bench Press Program, 23 Days/Week, Advanced Bench Press Program, 3 Days/Week, How to Bench Press with Proper Form (Guide), Accessory Exercises to Improve Your Bench Press. So if you are looking to increase your bench press resistance or just want to build additional mass in your arms, the close-grip bench press could be the perfect fit for your programme. For maximum strength, perhaps one session per week focusing on the bench press and another focusing on the board press is ideal. Apart from that, chest and shoulders muscles are also . As you may have guessed, the close-grip bench press involves performing the press with your hands much closer together on the bar in a narrower grip. Is one bench press grip width inherently more dangerous than the other? One, less elbow strain like that felt in a lying extension and two, it allows you to use more weight than if you were using an isolation exercise. This drawback is compounded by the fact that your triceps aren't as engaged in this lift, meaning that a lot more stress is added to the shoulders. Bench Press Grip Width: Close-Grip vs Wide Grip Bench Press It does, however, come with a higher risk of injury. Close Grip Bench Press: Benefits & How To Do It - IM-21 Your setup will have your hands anywhere from 1.5 to 2x as wide as your shoulders. It can also make easier mentally to use light weights, as your ego might be too hung up on your standard bench press numbers. Download StrengthLog for free with the buttons below: Lets round out this article with answers to some of the most asked questions regarding grip width. It'sstill a main compound exercise for your upper body and can be loaded with heavier weights than most exercises. If you skip it, you will likely arch your back and flare your elbows too far to your sides. This was recorded on a bodybuilding forum more than once and when you do the movement you will see why. How far apart should your hands be when benching? Master The Close Grip Bench Press - Barbell Rush Dips vs. Close-Grip Bench Press: Which Builds Better Triceps? Anatomy of the Reverse-Grip Bench Press. Inhale, hold your breath, and unrack the bar. The information on this website has not been evaluated by the Food & Drug Administration. For hypertrophy purposes, perhaps one session per week focusing on the bench press and another focusing on the close-grip incline press is ideal. Keep your shoulders in this position as you lie flat on the bench. What are the main differences between the close-grip bench press and the regular (or wide grip) bench press? Grip the bar at about 1.52x shoulder width. The barbell bench press has long been heralded as the "best chest exercise." Virtually every top physique athlete uses it to build an impressive upper body. The close grip bench press aids in the overcoming of the sticking point by not only replicating that particular portion of the bench presss form but also by increasing the exercisers explosive strength potential, resulting in a reduced difficulty in said sticking point of the other exercises. Even though you can load these reasonably heavy, youll still be able to add more to a barbell. Daniel lives in Lund, Sweden with his wife and three kids. What Everyone Ought To Know About The Reverse Grip Bench Press Benefits: Board presses reduce stress on shoulders and pecs and instead overload the triceps because of the reduced range of motion and heavier weights used than regular bench presses. We like it in a back and chest workout. It will take trial and error to see what works best for your body. We all have different bone structures and we cant all lift the same. While the shorter range of motion might help you lift heavier with the wide grip bench press, it's also going to place an unnatural amount of stress on your shoulder muscles and sockets. 3 Close-Grip Bench Press Mistakes and How to Fix Them
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