Close Grip Bench Press

What is Close Grip Bench Press:

The Close Grip Bench Press is a variation of the traditional bench press that primarily targets the triceps brachii. Performed using a narrower hand placement than the traditional variation, this one shifts the emphasis from the chest to the triceps, making it a popular choice for athletes, bodybuilders, and lifters aiming to build stronger and more defined arms. It’s typically done with a barbell on a flat bench, but can also be performed using dumbbells or on a Smith machine.

Key Benefits:

  • Size and Strength: Works primarily the triceps brachii, as well as the pectoralis major and the anterior deltoid, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Bench Press: Performing the bench press with a slightly wider than shoulder-width grip, allowing for better engagement of the pecs (shoulder adduction).
  • Incline Bench Press: Performing the bench press in a declined body position, allowing biasing of the upper pecs.

Different Equipment:

  • Barbell (current): The classic variation, performed with a barbell, allows for heavier loads and symmetrical strength development.
  • Dumbbell: Uses dumbbells instead of a barbell, allowing for unilateral training and helping in correcting imbalances.
  • Smith Machine: Performed on a Smith machine, which has a fixed path, helping in improving stability and overall safety.
  • Resistance Band: Uses resistance bands to perform the press, offering variable resistance throughout the movement, as well as being great for rehabilitation and improving shoulder stability.

How to perform Close Grip Bench Press:

  • Set Up: Lie flat on a bench with your feet firmly on the ground, and position your eyes directly under the barbell.
  • Starting Position: Grip the bar shoulder-width apart or narrower, depress and retract your scapulae, and arch your lower back slightly. Then, unrack it, fully extending your arms.
  • Execution: Brace your core and lower the barbell towards your sternum with control, then press it upward.
  • Repetition: Repeat the movement for your desired repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Safety Bar: If available, always use a safety bar or something similar for your safety, especially if you train close or until failure on your own.
  • Wrist: Maintain a slight wrist extension, keeping the bar stacked on your forearms.
  • Scapular Engagement: Maintain scapular depression and retraction throughout the movement for stability.
  • Shoulder Rotation: Maintain external shoulder rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - a partner or spotter
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight