First and foremost among the various benefits provided by the close grip bench press is that of a significantly improved athletic ability in the exerciser, whom will find that after repeatedly performing the close grip bench press over a period of time (and when combined with a proper diet and adequate rest) their ability to output upper body explosiveness, power and strength have all increased noticeably. 1. Therefore, one could rightly argue that the wide grip bench press is also superior for strengthening and injury-proofing your shoulder joints. Hopefully, you read this article and are now inspired to put the close grip bench press in your upper body workouts routine ASAP. The close grip bench press is a superior movement when talking about exercises that will . It can also help increase strength and muscle mass in the chest muscles. You can still load this up heavy, but its not going to be the same as your one rep max on a traditional bench press. StrengthLogs Upper Body Dumbbell Workout, Home Chest Workout for Strength and Muscle Mass, Home Back Workout for Muscle Mass and Strength. Thanks for that.. i add this exercises my workout. or 20-25 cm). ", Sign up to get the latest on sales, new releases and more, 2022 SET FOR SET. Master The Close Grip Bench Press - Barbell Rush Probably the best of all the close grip bench press benefits is the ability to use it to build muscle and/or strength. Finish your reps at the top of the exercise. You can keep the rep ranges similar to what you'd perform for the traditional bench press. Should you just move out to the maximum allowed width right away? Retract your shoulder blades, rolling your shoulders down and back, before getting started. Hold two dumbbells with your palms facing each other, then press . 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. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. Overall shoulder health and recovery is essential to anyone lifting, so switching to the close-grip now and again is advisable for any lifter in order to let the shoulders recover whilst not jeopardising bench pressing progress. 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. How to Master the Close Grip Bench Press in 5 Steps This is due to the concept of a form sticking point where said portion of the exercises form abruptly requires an explosive increase in strength output, such as in the bottom of the bench press repetition wherein the exerciser pushes it away from their sternum to complete the concentric portion of the lift. Close Grip Dumbbell Press (AKA Crush Press) Video Exercise Guide Triceps dips are a close second. Strength and Conditioning Journal. The close-grip dumbbell bench press can be performed in lower reps for strength or higher reps for muscle growth. Lockie, Robert & Moreno, Matthew. If your form gets sloppy and youre just trying to push heavy weight, youre leaving gains on the table. Close Grip Bench Press: Muscles Worked, Benefits & Tips Pause briefly As with the narrow grip bench press, you want to keep your arms tucked in beside your body. When combined with the hand placement of the close grip bench press, this results in a significantly more effective triceps builder while also reducing the involvement of the deltoid muscles and shoulder joint, resulting in a lower risk of shoulder injury. Much like how the close grip bench press is capable of reducing the difficulty in a sister exercises sticking point of form, it is also capable of aiding greatly as a training exercise in the sports of Olympic weightlifting and powerlifting, both of which are rather intense exercises that make use of free weight resistance equipment in order to employ the athletes strength. Bodybuilders. Its a good visual show which characteristics an exercise must possess and how it should be performed, to achieve different goals. You see, some triceps exercises are more conducive to gaining strength (e.g. 8. Sports (Basel). The close grip dumbbell press is a good addition to your pec exercise arsenal. Ill explain each: The last of the close grip bench press benefits Ill discuss is the great ease of setting it up. Keep your core tight and keep the shoulder blades pulled back tight. If that sounds like what youre looking for, heres your quick guide to the close-grip bench press including what it is, whether its better, its benefits and how to perform it. If the maximum grip width still feels off even after a month or more of practice, you might be better off with a narrower grip. Whether you're in the mood for a push up variation or tricep extensions, we're certain there's an exercise here you'll enjoy. The reverse grip bench press is a great movement to work the chest and arms. Another way lifters can test whether their grip is correct is by beginning to perform the press (but not fully if the setup is wrong a lifter could injure their wrists), and if they do not feel their triceps instantly engage, then to reset their grip accordingly. Grasp the handles with a shoulder . Thats because the close-grip bench press specifically increases the strength of the triceps, improves lockout performance and minimises stress on the shoulders. In the close-grip bench press the grip a lifter uses to perform the press is significantly narrower than the grip used for a standard bench press or wide bench press. It will take trial and error to see what works best for your body. A tricep kickback may isolate the triceps more, and a board press may help your lockout more, but the close grip bench can do it all. Take another breath while in the top position, and repeat for reps. If that doesnt make sense right away, let me explain. But as we discussed with the grip earlier, subtle changes make a big difference, even though its still just a bench press to the untrained eye. I started this website back in late 2009 during college, and it has been my pet project ever since. I made them up and presented them this way, though, for a specific reason. Retract your scapula by squeezing your shoulder blades together and then arch your lower back slightly. Lean forward, keeping your body straight, but your elbows bent. 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%. Position a bench in the middle of a Smith machine and set the backrest angle to flat. Straighten your elbows as you press your body upward, pushing against the handles, beforeslowly lowering back down. You can also play around with using a flat bench or one on an incline or decline. One study showed that using a reverse grip on the bench press - flat bench, not incline - increased subjects' upper pec activity by 30%. Lets take a look at ourbarbell bench press grip options. Switching variations would give their shoulders a necessary break, and build tricep strength at the same time. Hold, and then repeat the exercise for your desired number of repetitions. On StrengthLog, Daniel geeks out about all things related to his lifelong passion of muscle and strength. 1. Obviously, this is an immediate benefit. Every persons body type, anatomy, body levers, and muscle bellies and insertions differ. By reversing the grip, you take some of the strain out of these areas and placing more emphasis on your musculature. Discover which close grip bench press benefits are most desirable to you. Close Grip Bench Press Alternative: 5 Best Substitutes BENEFITS OF THE CLOSE GRIP BENCH PRESS: If your shoulder is bothering, you this is a great pressing variation. Close Grip Bench Press Benefits. The muscles of the legs, glutes and back should all be engaged so as to provide a stable base in which to push up from. That makes this particular benefit particularly attractive to powerlifters who are training the bench press for a competition. Everyone is familiar with the king of chest exercises: the bench press. You can set up the same for this exercise using a closer grip, but you will get the added benefit of the smith machine acting as a built-in spotter. Hey! It Is Easy To Set Up. Other, often cheaper, barbells might just have their ring markings at any random distance. Benefits of the close grip bench press: 1-Get an effective workout with light weights: The use of dumbbells in a close grip bench press exercise helps activate the muscles greatly, and this is a form of dynamic tension training, despite the pressure on the weights inward and upward, and this will make you get great exercise even if you use . The close grip bench will ensure that your upper body strength is enough to carry out powerlifting for your desired amount of time. It's great for your triceps and improving strength. These sound like intriguing benefits, but the truth is that athletes probably shouldn't waste their time on the Decline Bench Press. It is generally used as an auxiliary exercise to increase Lock-Off Strength in powerlifting programs. 10.1519/SSC.0000000000000307. As with any bench press, it is recommended for a spotter to be nearby for a lifters safety, particularly if this is the first time that they will be attempting the close-grip bench press. Apart from that, chest and shoulders muscles are also . Close Grip Bench Press - Bodybuilding As weve seen, although the shoulders are not as heavily involved in the close-grip bench press as in other variations, the front delts are still relied upon for support as the weight is pushed overhead. What Is The 80 20 Rule Diet & Does It Work? The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The regular bench press is just outside of shoulder width apart for most people. The wide grip bench press does a better job of building size and strength in the pectorals, whereas the close grip bench press places emphasis more on the triceps and less on the pecs and delts. Reduced Stress on Back The decline bench press is the bench press variation that puts the least amount of stress on the lower back when compared to the flat and incline options. 2. Keep your knuckles pointing toward the ceiling and squeeze . The lower back, located between the lowest part of the rib cage and the upper part of the bu Inspire US serves as an informational hub for people looking to start their fitness journey. 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. Time Efficient Compound exercises, such as the close grip bench press are an efficient use of your time. Unless the barbell is properly marked as a powerlifting barbell (usually at the short end), the only way to be sure of the rings distance is to use a measuring tape. 2020; 2: 637066. Prepare to maximize your strength with our exclusive 13-week strength training program. Provide an Effective Workout With Lighter Weights. 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. This is the widest grip allowed in powerlifting competitions, and you have to cover the rings with your hands. 6 Bench Press Variations for More Mass - Men's Journal If your goal is to lift as much weight as possible, you should try out various grip widths and techniques to see which one you can lift the biggest amount of weight in. Both exercises simply load that joint more. This enables your muscles to function better and creates symmetry in the body, which is often an objective for weightlifters. While one benefit of the close-grip bench press (performed on a flat bench) is a relatively long range of motion, this floor press variation eliminates the lower portion of the exercise. After setting up your weight, lie down on the bench and reach up to grab the barbell. Position: Hands inside shoulder-width, 8-12 inches apart The close grip offers the most range of motion of . Keep your armsshoulder width or even a little inside shoulder width as long as that's comfortable for you. Use it to keep your workouts fresh and productive. If so desired, the exerciser may further exemplify this particular benefit of the exercise by first training their pectoral muscles beforehand, of which will allow the triceps to take an even larger role during the repetition by bearing a larger portion of the resistance and thus receiving further training stimuli. How To: Close Grip Bench Press | Muscles Worked And Benefits In a wide-gripbench press, your chest and shoulders contribute 78% of the force necessary to lift the bar, while your triceps contribute 22%. And which grip width should you use in your bench press training? The triceps' primary function is to lock out your arm, and the close grip bench press is the master at building your lockout for your bench press. We like it in a back and chest workout. Your elbows will be closer to your body than a traditional bench press, but dont hug them too close to your sides, or youll be back in that dangerous water again. Now slowly bring the bar toward your chest keeping your elbows tight to your torso, ensuring that the triceps are taking on a majority of the weight. 3 Benefits of the Close-Grip Bench Press The close-grip bench press offers immense benefits for beginners and athletes alike. Today's star of the show will have your hands lined up directly in line with your shoulders in a shoulder width grip. It stimulates the often neglected and hard-to-hit. What are the benefits of a close grip bench press? 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. Similar to the bench press, it can be trained in low reps for strength or higher reps for muscle or strength endurance. How to Do the Close-grip Bench Press Perfectly - Blog.cult.fit This position places emphasis on building strength and size of the triceps muscles, as well as the chest. 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. If you can check your ego and shift your intentions for this movement, youll be able to reap enormous benefits for the triceps, upper chest, and even your deltsas well. Lucky you! Not a long-term one. 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. 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 theclose-grip bench press, the same numbers are 63% vs. 37%. In theclose-grip bench press, the same numbers are 63% vs. 37%. Too easy? THE BENEFITS OF USING A CLOSER GRIP DURING THE BENCH PRESS FOR CERTAIN INDIVIDUALS WILL BE ACKNOWLEDGED. A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males During 1-RM Bench Pressing. Lie on the bench so that the bar is in line with your upper abs. This exercise offers benefits for shoulder. A closer grip can ease the discomfort many lifters feel in their shoulders when using traditional presses. The three most prominent benefits of using the close-grip bench press are however: As you may have noticed, the close-grip bench press is the press to perform if youre looking to strengthen or target your triceps. It will be at the top of the list for building muscle, increasing strength, and tricep and upper chest activation for muscle growth. Keeping your back flat on the bench and feet flat on the floor, begin to lower the bar down. It is used for building strength and muscle in the upper body and is most commonly known to target the triceps; however, there are more reasons to try a close grip bench press. This means that most people are capable of producing higher force throughout the wide-grip bench press. Close Grip Dumbbell Press (AKA Crush Press) Tips Maintain more tension through the pecs by not locking out the elbows entirely. How to Do Close-Grip Bench Press: Variations, Proper Form, Techniques The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. In the same way that narrow grip barbell bench presses are a useful triceps builder, close grip dumbbell presses are too. rack lockouts ). 39. Reverse Grip Bench Press: Benefits, Muscles Worked, and How-To - Healthline By way of the unique angle of resistance provided by the close grip bench press, few exercises are as capable of inducing as effective and intense a muscular activation of the triceps brachii as the close grip bench press itself, making it one among the many benefits of adding such a compound exercise to ones workout routine. The bar path will travel lower toward your rib cage than your sternum. With this being said, it is no surprise that the close grip bench press is quite well known for the benefits it is capable of inducing into the exerciser or patient who regularly performs it with proper form and an appropriate level of resistance. All of this is in addition to the extra muscle growth benefits that come with the regular grip bench pressbigger range of motion, more chest activation, better carryover to other . 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. Below are three of these benefits. The benefit of the exercises is obvious - the Bench press narrow-grip perfectly loads the medial head of the triceps, making it stronger and larger, due to which the visual volume of the arm is created, and triceps just creates about 60% of its total volume. It helps improve your standard bench press. How to Do a Close-Grip Bench Press - nfpt.com Your setup will have your hands anywhere from 1.5 to 2x as wide as your shoulders. But traditional grip tends to occasionally incorporate some bicep activation into the movement. Hence, if it's chest day, skip the neutral-grip hand position with your dumbbells unless you're specifically focusing on the inner-pec region. Generally, most lifters can handle two bench sessions per week. With a regular bench press, the recommended range is to bring the bar to tap the chest and then to push arms to full or almost full extension. A. If youre looking to use the bench press as part of a hypertrophy programme, or you just want to get strong, why not. In the close-grip bench press our lateral and medial triceps are placed under significant levels of activation, making it a fantastic exercise for those looking to increase muscle mass in their arms and improve their overall tricep strength. If you are a powerlifter, this will likely be the heaviest load you can use for a bench press if you use a competition setup. 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. Wide grip uses more chest. Close grip bench press is a great way to increase the strength of . Close-grip is more triceps- dominant and is often used an accessory to bench (to strengthen the lockout) for that reason. The three most prominent benefits of using the close-grip bench press are however: Strengthening the triceps; As you may have noticed, the close-grip bench press is the press to perform if you're looking to strengthen or target your triceps. But before you do, let's cover all the basics (and then some), so you know how to do it correctly. Instead of pecs, triceps, and shoulders, it will hit the triceps muscles, chest, and shoulders in that order.
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