The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench.Although the bench press is a full-body exercise, the muscles primarily used are the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles.A barbell is generally used to hold the weight, but a pair of dumbbells . Dumbbell bench press. Close grip barbell bench press is similar at first glance to the regular bench press, but bringing your hands close together on the bar places far more emphasis on the triceps and anterior deltoids than on the chest. Lower weight to chest with elbows close to body. Preparation. Doing so puts your pectorals at a mechanical disadvantage, forcing your triceps to produce more force and press the barbell away from you . Repeat. Close grip dumbbell floor press 4. Hold for a count of one. Grip the bar narrower than in a regular bench press, so that your hands are directly above your shoulders or even closer. After reading this article you should know everything you need to regarding the close grip bench press, such as: How to do the close grip bench press The close grip bench press is a compound exercise where you lay on a flat bench and you lift a barbell, pressing upwards, although you change the positioning of your grip on the barbell. Now, press the barbell upward just short of locking out your elbows while exhaling. For example, a narrower grip bench press also works the inner chest, forearms and triceps. Range of Motion One of the keys of muscle development is performing each exercise completely. The 9 best alternatives to the close-grip bench press are: Board bench press. Lift the bar and bring it down slowly until it touches your chest. Your hands should be 8 to 12 inches apart. The close grip bench press enhances overall muscular balance by gradually and simultaneously increasing both muscle strength and growth. Toggle navigation. The close-grip bench press also allows for better range of motion, which may lead to greater gains in size and strength in time with proper training. On the other hand, the close grip bench press is much easier to load than bench dips. If you are struggling to feel the back muscle contraction then look no further than the chest supported barbell row . Then, unrack the weight and lower it halfway down while inhaling. Lie on the bench and grip the barbell with hands shoulder-width distance apart or slightly closer to each other. 4 of 7. This incline variation is similarly simple but does require a seat with an inclined back. The standard Close Grip Bench Press is normally done with a barbell, taking a shoulder-width grip on the bar while keeping your elbows tucked in beside your body while you press. This will depend on your own body and how close you want to go, but staying around shoulder-width (or just slightly under) is usually the safest approach. Set your hands right in line with your shoulders. Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Lifters who struggle with shoulder pain when performing the standard press can benefit from a narrower grip. In the same fashion as the normal bench press, the reverse grip primarily targets the chest muscles with an additional stimulus being placed upon the shoulders and triceps. It also trains your body for other exercises like military presses and dips. Lie on bench with bar above chest. Repeat. Step 1: Lie on the bench with your feet straight and flat on the floor. In part, this is due to the close grip nature. For safety, have a spotter ready when lifting heavy. 2.5 lb (or 1kg) weights allow you to build up slowly. It is utilized to assess strength in powerlifting competitions via a 1-repetition maximum (1RM) and muscular strength/endurance in the NFL combine. Tuck your elbows in slightly. Pause at the bottom of the movement for a second. Close-Grip Dumbbell Press The close-grip dumbbell bench. Svend press 5. DO NOT JUST LET IT SIT ON YOUR CHEST) for 1-3 seconds (Number of seconds based on training program, periodization, and athlete readiness). More often than not, lifters let the ego take the lead when it comes to the (close grip) bench press. Male beginners should aim to lift 104 lb (1RM) which is still impressive compared to the general population. The floor press is the best close grip bench press substitute for lifters who don't have a weight bench because all you need is either a barbell or a pair of dumbbells (and really, you can do a floor press with one dumbbell). 7. Therefore, bring the bar to within about 3 or 4 . Close grip barbell bench press 8. Less tension on the shoulders One of the most common injuries drawn from the regular barbell bench press is shoulder strain and rotator cuff tear. Repeat for the desired number of reps. Variations & Tips: 2. To begin this exercise, you should lay on a bench with your feet planted firmly on the ground. Incline Dumbbell Curls Dumbbell curls are a really easy dumbbell exercise to do and they don't require much equipment at all. The close grip bench press is a great movement to include in your push or upper body workouts for added muscle size and strength. Close-grip bench press Instructions Lie back on a flat bench. In comparison . Comments Muscles Target Triceps Brachii Synergists Deltoid, Anterior Pectoralis Major, Sternal Pectoralis Major, Clavicular Dynamic Stabilizers Ensure your elbows are tucked into your sides. Execution. It Doesn't Really Require You To Have A Bench Or Barbell. Incline bench press, on the other hand, focuses more on the upper chest and front shoulder muscles. DO NOT TOUCH THE BAR TO YOUR CHEST (this causes unneeded stress on your shoulder joints and takes the tension away from your pec muscles, which are what we want to be doing the work! Author: Published on: thermodynamics and kinetics difference October 29, 2022 Published in: aman corporate office Published on: thermodynamics and kinetics difference October 29, 2022 Published in: aman corporate office Grip the barbell with your palms facing away from you. Close Grip Dumbbell Press Variations and Alternatives 1. It's often used by . if I had the equipment, I would probably do pulldowns and/or close-grip barbell presses as I think those isolate the triceps better . Without "bouncing" the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Full Playlist - https://www.youtube.com/playlist?list=PLAE99D5078C75964D--Like these Arm Workout Tutorials !!! 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. . Muscle groups worked: The wider grip of a bench press puts more emphasis on the pec muscles, particularly the pectoralis major. Though, the reverse grip bench press also hits the upper pec harder, especially when moving the hands slightly wider than shoulder width. How to do the Close Grip Bench Press: After setting up your weight, lie down on the bench and reach up to grab the barbell. Grasp the barbell to narrower-than-shoulder-width apart. Close Grip Barbell Bench Press. When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii. Medicine ball push-ups 6. Diamond push-ups 7. This altered grip style shifts a considerable amount of the weight from the . Barbell floor press. Lower the barbell to the middle of your chest, ensuring your elbows are tucked in to your side for the entire movement (flaring and widening your grip will bring in too much chest activation). ). Keep your feet flat on the floor, shoulder-width apart, and knees bent to 90 degrees. With your back slightly arched, take the weight off the rack. Instructions Preparation Lie on bench and grasp barbell from rack with shoulder width grip. Barbell Close Grip Bench Press: Lay on a flat bench and unrack your barbell with a shoulder width grip. Pendlay Row . Push barbell back up until arms are straight. 1. This video is a 3 Rep Showcase of a Barbell Close Grip Bench Press.This video is meant to be a reminder of a previously instructed session for my client alon. The close-grip bench press is a variation on the traditional barbell bench press wherein the exerciser alters the position of their elbows and narrows their grip along the barbell in order to significantly alter the biomechanics and muscular activation pattern of the exercise. This makes you Intermediate on Strength Level and is a very impressive lift. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation . 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. What is the average Close Grip Bench Press? This is close grip dumbbell press I was referring to. ( MAINTAIN CONTROL AND RIGIDNESS WITH THE BAR. . One of the problems you might encounter with the Close Grip Barbell Bench Press is shoulder joint painthe closer-in position can put more stress on the joints . It emphasizes the triceps and chest muscles more than the front deltoid muscle. In contrast, the close grip bench press specifically activates the triceps and the anterior deltoid muscles on the front of your shoulders. Dumbbell bench press with close grip is a unilateral version of the close-grip barbell bench press. Per Bernal. Inhale, hold your breath, and unrack the bar. Decline close grip dumbbell press 3. Make sure you keep your elbows tucked in close to your sides, your upper arms forming a 45-degree angle to your body. The movement closely replicates the barbell bench press, with the closer width of grip being the significant difference. Start by lifting the bar and holding it directly above you. What is a good Close Grip Bench Press? No, shoulder mobility is not an issue. Another typical goal for lifters is to increase muscle function and symmetry. 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