Eb says: The most misunderstood thing about the close-grip press is the closeness of the grip. all good bench press rules for body position, 5 Tiny Tweaks That Will Help You Bench Press More Weight. I’d recommend mastering the regular barbell bench press first. Hi Shane, yes I think different people benefit from different variations, some would like inclined and some would prefer close grip bench. This narrower grip shifts emphasis away from your chest and onto your upper chest, shoulders, and triceps. We use the shorter heads instead. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. The close grip bench press – also called the triceps bench press – is the best overall triceps exercise there is. The close grip bench press allows you to handle more weight than other triceps exercises. So when training to increase your 1-rep max on the bench press, you might want to experiment with lower-rep sets of the bench press, perhaps doing 3–5 sets of 3–6 reps. Then, either in the same or another workout, you can add in some close-grip bench pressing done in a moderate rep range, perhaps 3–4 sets of 8–15 reps. One of the main differences between the regular bench press and the close-grip bench press is that instead of working your entire chests, it emphasizes the upper chest. The close-grip bench press is a compound upper body pushing lift that’s often used as an assistance lift for the barbell bench press or overhead press. One reason might be that our triceps aren’t brought close enough to failure, and that’s surely part of it. He's personally gained 65 pounds at 11% body fat and has ten years of experience helping over 10,000 skinny people bulk up. The movement will also indirectly target the muscles of the chest and shoulders. The close grip bench press is a core training staple that can build size and strength in your triceps and chest—but are you sure you're even doing the exercise correctly? That’s my guess, anyway, at least for the front delts. For all I know, the incline bench press does a better job of activating it, and that’s why it’s so famous as an upper-chest lift. 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. Eb says: Your arms are executing a different motion than a standard bench press, but your lower body is not. It’s very similar to the bench press, except that it puts more emphasis on the front delts and triceps. If we look at a ten-week bench press study, we see that the standard bench press only stimulates about half as much triceps growth as the triceps extension: Why isn’t the bench press stimulating more triceps growth? Hi Shane, can we conclude that we can replace inclined benching with close grip flat benching if goal is to focus on upper chest and front delts? Barbell Close Grip Bench Press Procedure. The close-grip bench press is an assistance lift for the bench press done with a narrower grip. The close-grip bench is perhaps the most common assistance exercise for the bench press – an assistance exercise being defined as a variation of the basic exercise. But if you’re trying to build bigger triceps, use the skullcrusher instead—it also works the long heads of the triceps, which are not only quite a bit bigger, but also the area of your triceps that’s mostly likely to be lagging behind. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. To start, lie on the bench with your feet directly under your knees to brace yourself. 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 challenges both our front delts and upper chests in a fully stretched position, which is amazing for stimulating muscle growth. A regular bench press grip takes advantage of how big and strong your mid and lower chest is, and it balances demands between your chest, shoulders, and triceps, allowing you to lift more weight. You may be able to find more information about this and similar content at piano.io, How to Do the Kettlebell Front Rack the Right Way, How to Use Drop Sets to Build More Muscle. Unlike isolation exercises, your triceps get assistance from your shoulder and chest muscles and this lets you lift heavier weight. 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. That means that when doing a set of 10 repetitions, that bench press is often a chest-dominant lift, best for building bigger pecs. If you liked this article, I think you’d love our full programs. It doesn’t target the heads of our triceps equally, it’s just as good for bulking up our shoulders, and it’s one of the best exercises for our upper chests. Our lifting newsletter for men—16,001 readers and climbing. The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. But when we’re training to build a bigger 1-rep max, the bench press is just as much a shoulder and triceps lift. This also takes emphasis off your triceps and forces your chest and shoulders into play. Using a narrower grip-width on the bench press shifts the emphasis away from our mid and lower chests and towards our upper chests, shoulders, and triceps. Many of you are performing close grip bench presses wrong.. Heck of a way to start an article, I know, but hear me out. It becomes less of a fly, you could say. There are a few lifts that work the shoulders and triceps, ranging from push-ups to the overhead press, and those can certainly help, but when our goal is to improve our strength on a specific lift, the most efficient way to do that is often to choose a fairly similarly variation. You'll often see people grip the bar with their hands nearly touching each other, but you don't need to go nearly that narrow. It’s 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. Improper form may allow you to lift more weight or do more reps, but it also increases your risk of injury, and may even make the exercise less effective. Next, bring the barbell over your chest with your arms straight. The Hypertrophy Rep Range: How Many Reps to Build Muscle? But we also see that using a narrower grip means lowering the barbell lower down on your torso, which increases the moment arms for your shoulders and upper chest (which attaches to your collarbone). But another reason is that the long heads of our triceps cross both the elbow and shoulder joints. Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. If you want a customizable workout program (and full guide) that builds these principles in, check out our Outlift Intermediate Bulking Program. Running closed-loop grippers is a great way to add variety to your upper body and stimulate muscle training. We’d call that something else. Instead, think about lowering the bar to your upper ribcage. What’s interesting is that the close-grip bench press challenges your upper chest and shoulders at long muscle lengths—in a fully stretched position—which is ideal for stimulating muscle growth. 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. It’s not a complete triceps exercise. Think about lowering the weight so your arms form an "L" at the bottom. I’d hate to tell someone to do them and have them get hurt, you know? The close grip bench press is one of our favorite pressing exercises despite not being the first thing that comes to mind, this technique is a great addition to your workout, and the close grip bench press benefits will have you trying it out in no time. Do your best to keep applying this pressure throughout each set ten years of experience helping over 10,000 skinny bulk... Than the incline bench press done with a 5-part series about how to perform the close bench. Interested in getting bigger, stronger, fitter, and improve your appearance not ideal for muscle. Upper chest, shoulders, and better looking and chest muscles and this you! Opinion of it ten years of experience helping over 10,000 skinny people bulk up ’... Discover which close grip flat bench you know hi Shane, yes I think you ll... 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