Wednesday, April 14, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Home Workouts Arms

Guide To The Close Grip Bench Press For Bigger, Stronger Triceps

Learn how moving your hands closer together turns the best chest exercise into an even better arm exercise

Patrick Dale, PT, ex-MarinebyPatrick Dale, PT, ex-Marine
January 30, 2020
Close Grip Bench Press Guide

Close Grip Bench Press Guide

Facebook Twitter Reddit Flipboard LinkedIn

When most people do bench presses, they do them with their hands at least shoulder-width apart, and usually wider than that. Why? Because that is arguably the best way to activate your chest muscles. After all, that’s why most lifters do bench presses – they want bigger pecs!

However, the bench press works more than your chest; it also involves your anterior deltoids or front shoulders, and also your triceps. If you want to lift as much weight as possible, you must position your hands so that these muscles can generate the most force. Again, that’s a wide grip.

A lot of exercisers rely on the bench press on chest day, but this exercise is more than a just a pec builder. Simply changing the position of your hands turns it into an excellent triceps builder (1). Your pecs and delts are still involved in close-grip bench presses, but your triceps play a much bigger role.

Learn how to do close grip bench presses properly, what mistakes you should avoid, the benefits, and a few variations to use that will liven up your triceps workouts. 

Guide To Close Grip Bench Press Show
  • How to do close grip bench presses
  • 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
  • Conclusion
  • References:

How to do close grip bench presses

If you are serious about getting results from this exercise, you need to be serious about doing it properly too. The correct form will minimize your risk of injury while ensuring that each rep you perform is as productive as possible.

How to do close grip bench press:

1- Lie on the bench with your feet flat on the floor. Reach up and grab the bar with an overhand, slightly narrower than shoulder-width grip. Your arms should be vertical and parallel to one another. Have a spotter check this for you.

2- Brace your abs, pull your shoulders down and back, and lift the bar off the supports.

3- Without moving your feet, bend your arms, and lower the bar to your sternum. Pull your elbows into your sides and touch the bar down lightly. No bouncing!

4- Drive the bar back up to arms’ length and repeat.

Adjust your weights and reps to match your training goal:

For strength: 3-5 reps using 85%+ of your one-repetition maximum (1RM). Rest 3-5 minutes between sets. 

For hypertrophy (muscle growth): 6-12 reps using 67-85% of your 1RM. Rest 60-90 seconds between sets.

For muscular endurance: 13-20+ reps using less than 67% of your 1RM. Rest 30-60 seconds between sets.

Common close grip bench press mistakes you need to avoid

Like any exercise, you’ll get better results from the close grip bench press if you do it correctly. 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. 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. While this does put more tension on your triceps, it’s also very hard on your wrists and elbows. The risk of injury outweighs any potential benefits.

Instead, make sure your hands are correctly spaced. To determine the right grip, drop down into the push-up position and place your hands directly under your shoulders. That’s the grip width you need on the bar. This position is not only safer, but it’s also stronger and will allow you to lift more weight (2).

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. This provides a good stretch, which can help increase muscle growth. However, this is not the correct bar path for the close grip bench press. 

To maximize triceps recruitment, make sure you lower the bar to your sternum. Lowering it toward your upper chest could lead to elbow and wrists pain.

Too much or too little elbow tuck: Using a narrow grip means you’ll need to keep your elbows close to your sides. But you should avoid tucking your elbows so tightly to your body that they rub against your sides. Also, make sure your elbows don’t flare outward either, as this will rob you of pressing power. Instead, focus on keeping your elbows directly below your hands. This will minimize the stress on your wrists and elbows.

The benefits of the close grip bench press

Still not sold on the close grip bench press? Here are some of the benefits that this excellent exercise offers:

Bigger, stronger triceps: Most triceps exercises are isolation exercises. Skull crushers, pushdowns, and kickbacks, etc., all involve movement at just one joint, specifically the elbow. This severely limits the amount of weight you can lift, and therefore may restrict how much strength and muscle size you can build. 

Close grip bench presses are a compound exercise, which means two or more joints are working together. This allows you to lift more weight and put more tension on the target muscles – the triceps.

Better bench press lockout: In the regular bench press, a lot of lifters struggle to lock their elbows at the end of a rep. Why? Because their triceps are weak. Their pecs are strong enough to get the bar moving up and off their chests, but, as they approach the end of the rep, their triceps can’t lock out the bar. 

Close grip bench presses are one of the most movement-specific ways to strengthen your triceps. That’s why this exercise is so popular with powerlifters looking to boost their bench press performance. If you find yourself struggling to lock out your elbows during regular bench presses, the close grip bench press can help.

Less shoulder stress: The barbell bench press is undeniably good for building muscle and strength, but it can also be hard on your shoulders. Some lifters may find that switching to a narrower grip takes stress off the shoulder joint, allowing for pain-free pressing. If regular bench presses hurt your shoulders, give close grip bench presses a try.

Mohamed Makkawy Triceps Pose
Mohamed Makkawy 

Three close grip bench press variations and alternatives

If you’ve mastered the close grip bench press, or simply want to add some diversity to your triceps workouts, here are three variations and alternatives to try.

1- Close grip floor press

No free benches at the gym? No problem! You can do close grip floor presses instead. Floor presses stop you from bouncing the bar off your chest, making them a cheat-proof exercise.

How to do it:

1– Set the hooks on a squat rack to about mid-thigh height. Place a bar on the hooks and then lie on the floor beneath it. Your eyes should be directly under the bar.

2– Reach up and grab the bar with your usual close grip bench press hand position. Pull your shoulders down and back, arch your lower back, and plant your feet firmly on the floor.

3– Unrack the bar, bend your arms and lower the weight down until your triceps lightly touch the floor. Push the bar back up and repeat.

 

2- Close grip dumbbell bench presses

Fix left to right strength imbalances and develop better coordination by working each arm independently.

How to do it:

1– Sit on the end of an exercise bench with a dumbbell in each hand. Rest the weights on your thighs. Lie back on the bench and use your legs to help boost the weights up to arms’ length. Position the dumbbells so that the ends are touching.

2– Bend your arms and, keeping the dumbbells close together, lower the weights down to your chest.

3– Push the dumbbells back up to arms’ length and repeat.

You can also perform this exercise using a neutral or palms facing inward grip.

3- Close-grip push-ups

This exercise is ideal for anyone who wants to work their triceps but doesn’t have access to a gym. You can do close grip push-ups anywhere and anytime, even at home or in a hotel room.

How to do it:

1– Kneel down and place your hands flat on the floor. They should be directly under your shoulders with your fingers pointing straight ahead.

2– Walk your feet back until your body is straight, and your weight is supported on your hands and toes only.

3– Without lifting or lowering your hips, and with your core braced, bend your arms and lower your chest down to within an inch of the floor. Keep your elbows close to your sides.

4– Press yourself back up and repeat.

Close Grip Pushup
Close Grip Pushup

Conclusion

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. It does feel different to regular bench presses, but different is good. Studies have revealed that exercise variety is every bit as important for muscle growth and building strength as different weights, sets, and reps (3).

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.

References:

1 & 2. Lockie, Robert; Moreno, Matthew (July 1, 2017). “The Close-Grip Bench Press”. Strength and Conditioning Journal. 39: 1. doi:10.1519/SSC.0000000000000307. https://www.researchgate.net

1 & 3. Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974. https://www.ncbi.nlm.nih.gov

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Arms Training Training Exercises Workouts
Tags: Bench PressClose GripClose Grip Bench PressGuideTricepsTriceps Workout
Previous Post

Stefi Cohen Explains Difference Between Male and Female Training

Next Post

Calum Von Moger Shows Off His Enormous Back Ahead Of Bodybuilding Return!

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Related Posts

Danial Zamani
Powerlifting

Danial Zamani Lands Gigantic 330kg Bench Press, Continues Journey To World Record

Mike O Hearn Mark Bell
Bodybuilding

Mike O’Hearn And Mark Bell Share Tips For An Unstoppable Bench Press And Shredded Chest

Danial Zamani Bench
Powerlifting

Iranian Powerlifter Danial Zamani SMASHES 325kg Bench RAW

Lasha Talakhadze
Weightlifting

Lasha Talakhadze Benches 396.8lb For Reps In Insane Head-To-Head Battle

Will Barotti
Powerlifting

Will Barotti Benches Astonishing 1090lb at Baddest Benchers Meet

Robert Oberst
Strongman

Robert Oberst Reveals Tips To Boost Your Bench Press (VIDEO)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Chris Bumstead

Chris Bumstead: ‘I Think Breon Ansley Should Be’ In The 212 Division

Jaclyn Cornwell Squats

Powerlifter Jaclyn Cornwell Squats ATWR 258.5kg At 67.5kg Bodyweight

Sara Sigmundsdottir

Sara Sigmundsdottir Gets Successful Surgery To Repair ACL

Recent Reviews

Transparent Labs Fat Burner Review

Transparent Labs Fat Burner Review: A Recipe For Fat Loss?

Best Ashwagandha Supplement

10 Best Ashwagandha Supplement Brands Ranked

Best Crossfit Shoes For Women

10 Best CrossFit Shoes For Women Reviewed (2021)

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia 2020
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.