Close grip bench press
Overview of the exercise
The close grip bench press is a strength training exercise that targets the triceps, shoulders, and chest muscles. It’s performed using a barbell or dumbbells and is similar to the traditional bench press, but with a narrower grip. This variation places more emphasis on the triceps, making it an effective exercise for building upper arm mass and strength. The close grip bench press can be performed as a standalone exercise or as part of a comprehensive workout routine.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Barbell
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Shoulders, Chest
Instructions:
Here are the steps to perform the close grip bench press:
- Set up the barbell: Load the desired weight onto the barbell and position it on a flat bench press rack.
- Grip the barbell: Lie down on the bench and grasp the barbell with a narrow grip, about shoulder-width apart. Your palms should be facing forward and your elbows should be pointing downward.
- Lift the barbell off the rack: With the help of a spotter or the safety pins, lift the barbell off the rack and hold it above your chest with straight arms.
- Lower the barbell: Slowly lower the barbell towards your chest, keeping your elbows close to your body. Lower the barbell until it touches your chest.
- Push the barbell back up: Once you’ve touched the barbell to your chest, use your triceps, chest, and shoulders to push the barbell back up to the starting position. Exhale as you push the barbell back up.
- Repeat: Repeat the exercise for the desired number of reps.
Close Grip Bench Press Tips
Here are some tips to help you get the most out of your close grip bench press:
- Warm up: Warm up before performing the exercise to prepare your muscles and reduce the risk of injury. This can include light cardio and dynamic stretching.
- Use proper form: Maintaining proper form is essential for preventing injury and targeting the right muscle groups. Keep your back flat on the bench, your core engaged, and your elbows close to your body.
- Start with lighter weights: Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise. This will help you build strength and avoid injury.
- Focus on control: Focus on control during the exercise, rather than just lifting the heaviest weight possible. Slow, controlled movements will help you target the right muscle groups and build strength.
- Vary your grip: Experiment with different grip widths to target different areas of your triceps. A narrower grip will target the inner head of the triceps, while a wider grip will target the outer head.
