Home ยป Exercises For Close Grip Bench Press, Including Proper Form And Variations, As Well As Common Mistakes.

Exercises For Close Grip Bench Press, Including Proper Form And Variations, As Well As Common Mistakes.

When compared to the standard bench press, the close grip bench press is distinguished by the fact that you do the press with a narrower grip. This posture focuses on increasing the strength and size of the triceps muscles, as well as the size of the chest muscles.

Adding a tight grip press to your upper body and pushing muscle routines is a terrific way to add variation to your routine. According to study, athletes that engage in close push activities, such as those involved in football, basketball, or rugby, reap the greatest benefits from this form of sports-specific training.

Lifters suffering from shoulder ailments who are unable to execute a regular bench press would benefit from pressing with a tight grip as well. When the grip breadth is lowered, less shoulder abduction is created, which is thought to lessen the amount of stress exerted on the shoulder joint.

Close Grip Bench Press - barbell bench press

This article is for anyone who is new to weight lifting or who wants to enhance an upper body regimen they have. Including the close grip bench press in your program would be a great activity that could be readily adapted to match the needs of people of all fitness levels.

It may be beneficial to seek the supervision of a certified personal trainer in the beginning until you become familiar with the workout.

  • Triceps bench press is another name for this exercise (variation of the traditional bench press).
  • Triceps, chest, and shoulders are the primary muscle groups targeted.
  • Barbell and bench are required pieces of equipment.
  • Beginner through advanced levels of proficiency.

Benefits Close Grip Bench Press

The close grip bench press is a complex exercise for the upper body that primarily works the triceps muscles. It is your chest and shoulders that are the secondary muscles that are engaged. When it comes to increasing upper body pushing strength, a tight grip has been demonstrated to be a fantastic alternate strategy.

Due to the assistance provided by the chest and shoulders, the close grip press has the potential to produce bigger lift loads and greater overall strength improvements than other exercises. Using your body posture on the bench, you may safely do the action while applying increasingly higher resistance to your body.

The tight grip concentrates the majority of the stress on the triceps, resulting in the greatest muscular growth possible. Increased muscle growth is a popular desire for athletes, bodybuilders, and weight lifters who want to improve their physical appearance.

The close grip bench press helps to maintain total muscular balance since both muscle strength and growth are gained gradually and simultaneously while performing the exercise. This has been demonstrated to increase muscular function and symmetry, which are two additional frequent goals for weightlifters to strive for.

Lifters who have shoulder soreness when performing the standard press may find that employing a narrower grip is beneficial. It has been demonstrated that using a narrow grip can lessen shoulder strain and enable lifters bench a larger load more successfully. Despite the fact that the triceps are the major movers, the chest and shoulders are also involved to some extent.

Instructions In A Step-By-Step Format.

Close Grip Bench Press - how to do

Including the close grip bench press in your push or upper body routines can help you gain more muscle size and strength while increasing your overall strength and endurance. Instructions for doing the exercise with good form and technique may be found in the following section:

  1. It is advised that you use a spotter or a smith machine for your protection.
  2. Make use of a flat bench station or a combination of a flat bench and power rack.
  3. Placing the barbell on the rack at the appropriate reach level (you are able to grab and lift the barbell off the rack with assistance) is critical.
  4. Load the barbell with weight resistance that corresponds to your current fitness level.
  5. Lie flat on the bench with a tight grasp on the bench (about shoulder width).
  6. Take a few steps back and lift the bar with aid from the rack, keeping your arms locked and the bar straight above your head.
  7. Take a deep breath in and gently lower the bar toward your chest, maintaining your elbows tight to your body during the entire exercise.
  8. Exhale and press the bar up using the triceps muscles, locking the arms at the peak of the exercise to complete the reps.
  9. Repeat the exercise until you have completed the appropriate amount of reps.
  10. When the exercise is finished, place the barbell back in the rack.

Mistakes That Are Often Made.

Using a close grip bench press to add variation to your upper body workout is a fantastic idea, but there are several typical pitfalls to avoid while doing the exercise.

Spotter Or Smith Machine Are Not Being Used.

If you are new to weight lifting and this exercise, it is suggested that you use a spotter or smith machine to ensure your safety. Once you have become familiar with the exercise and a spotter is not present, you should proceed with caution while increasing the weight levels while maintaining proper form and technique.

The Bar Is Bouncing Off Your Chest.

The act of bouncing the bar off the chest is an effort to lift a very large weight by using momentum to lift it. In addition to increasing the danger of injury to the sternum, it also reduces the efficacy of the workout session. The close grip press should be performed carefully and with control from start to finish, with the appropriate weight resistance being used throughout the process. This helps to guarantee that the triceps muscles are properly formed and activated.

Not Using The Correct Grip.

Throughout the exercise, maintain a conventional hold on the bar with your thumb and index finger wrapped around it. When you use a false grip, you run a greater danger of falling the bar and injuring yourself (fingers and thumb on the same side of the bar).

The Hips Are Being Lifted Off The Bench

It is important to maintain optimal body positioning on the bench in order to execute the activity safely and effectively. During a bench press, lifting the hips off the bench may be an indication that the weight is too heavy. Make any necessary weight reductions, and pay close attention to proper body mechanics.

Breathing Technique That Is Not Correct.

When it comes to effective weight lifting, it is critical to breathe correctly. When it comes to the most difficult part of the action, many people hold their breath, producing internal body pressure. During the activity, pay attention to your body and your breathing patterns. Inhale deeply as you lower the bar to your chest, and exhale slowly as you push the bar back up to the starting point.

Modifications And Variations Are Possible.

Exercises such as the close grip bench press can be performed in a variety of ways depending on your fitness level. Please bear in mind that using a spotter or smith machine is always suggested for the safety of the participant when performing this activity.

Do You Require A Modification?

If you’re new to weightlifting, you may want to make the following tweaks to the close grip bench press to get the most out of your workout:

  • If grasping the barbell causes wrist discomfort, try performing the exercise using an EZ Bar instead.
  • As an alternative to the barbell, you can use dumbbells. When you hold the weights, your hands will be facing each other, as shown in the illustration.
Close Grip Bench Press - using dumbbell

Do You Want To Take On A Challenge?

Some modifications to the close grip bench press can be made to make it more difficult, including the following:

  1. Increase the weight resistance as your strength improves and you feel ready to take on a new challenge. It is important to lift loads that are appropriate for your fitness level in order to ensure correct execution of the workout and safety while doing so.
  2. Increase the amount of repetitions each set and push the close grip bench press to the point of muscle failure to make it more difficult.
  3. The barbell bench press, bodyweight dip, and general pushup are all versions of this exercise that are considered advanced.

Safety And Precautions Are Important Considerations.

Weight training necessitates close attention to the posture, shape, and function of the body. Improperly performing any resistance workout might raise your chances of injuring yourself. The following suggestions will assist you in safely and successfully doing the close grip bench press:

  • It is suggested that you use a spotter or a smith machine throughout this workout.
  • To decrease the danger of injury and to efficiently exercise the triceps muscles, position your hands on the bar with your fingers around shoulder width apart.
  • Keep your elbows close to your torso during the action in order to maintain appropriate form and technique.
  • To limit the danger of injury, avoid bouncing the bar off your chest. The entire exercise should be completed with calm and controlled movements from start to end.
  • Exercise with weight resistance that is appropriate for your fitness level should be performed. Exercising with too much weight raises your risk of injury and makes it difficult to perform the activity in proper form.
  • Throughout the exercise, keep your hips firmly planted on the bench.
  • Avoid losing the bar throughout the exercise by using a complete standard hold on it (thumb and fingers wrapped around the bar) to avoid dropping the bar.
  • If you develop wrist or shoulder discomfort that doesn’t feel right, stop the activity and seek medical attention.

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