Close grip bench press. But, you can't do it all the time. Grasp the barbell to narrower-than-shoulder-width apart. Dips place a greater emphasis on the upper and outer chest fibers, while close grip bench press targets the lower and inner chest more effectively. 2K The close-grip bench press is a variation of the traditional bench press exercise (5,9,28,39), which could be used for both hypertrophy and strength purposes. CLOSE GRIP PRESS | Triceps | How-To Exercise Tutorial Buff Dudes Workouts 549K subscribers 6. This blog post will delve into the differences between these two variations, exploring their Mar 27, 2024 · Both the incline bench press and the close grip bench press are effective exercises for building a strong and muscular chest. The close grip bench press is a Jul 25, 2017 · Activate and build your triceps brachii, pectoralis major, and anterior deltoid using the close-grip barbell bench press, a compound push exercise. See how to do it properly direct from a CPT, including variations. This exercise primarily targets the triceps and chest muscles while also engaging other upper body muscles. Find out the benefits, drawbacks, and who should be doing this exercise for strength and muscle gain. Close Grip Bench Press – Triceps Exercise Guide with Photos The close grip bench press turns the bench press from one of the best exercises for your chest into one of the best exercises for your triceps. Jun 7, 2024 · Elevate your bench press game! Explore our ultimate guide on the 7 best bench press grips to build boulder chest and triceps and maximum functional strength. May 3, 2001 · Close grip bp for targetting triceps: should i flare out my elbows when i am lowering the bar or should i keep my elbow always on the side of my body? I did chest and tri’s on the same day. By understanding their mechanics, benefits, and differences, you can tailor your workouts to target specific areas of the chest and achieve optimal results. Feb 1, 2025 · The bench press is a staple exercise for building upper body strength and muscle mass. Step 3: Press the bar up, fully extending the arms returning to the starting position. However, sometimes you may find yourself needing an alternative for Close Grip Bench Press. With proper form, the close grip bench press can put less strain on your shoulder joints and encourage hypertrophy, or muscle Apr 8, 2024 · A close grip at an incline on bench press activates your triceps and upper pec muscles. Follow our step-by-step instructions. Instructions for close-grip feet-up bench press. We reveal the best close grip bench press alternatives. Tips on standard, close, and wide grips plus Powertec’s Workbench Olympic Bench. Do you need to some tips on achieving optimal form and gain strength in your triceps now? You need to take advantage of this how-to tutorial to help you begin immediately. Paused Close-Grip Bench Press By incorporating a deliberate, long pause at the bottom and top of each repetition, you reinforce proper mechanics throughout the movement Mar 7, 2025 · The Close-Grip Bench Press is one of the best exercises for building big triceps. Find out the primary and secondary muscles worked, the proper technique, and the benefits and drawbacks of this exercise. In this case, it is a full range of motion bench press with a narrower grip than used in the competitive version of the movement, similar to a stiff-legged deadlift or a low-box Feb 10, 2025 · The close grip bench press is a variation of the traditional bench press that emphasizes the triceps while still engaging the chest and shoulders. The 9 best alternatives to the close-grip bench press are: Board bench press Pin bench press Barbell floor press Dumbbell floor press Dumbbell Close Grip Press Instructions Start by lying flat on a bench with your feet firmly planted on the ground. It primarily targets the triceps and chest muscles while also engaging the shoulders to some extent. Aug 26, 2024 · The barbell close-grip bench press exercise builds chest and triceps strength and muscle. Nov 2, 2023 · There are 6 different types of bench press grips that you can use based on what muscle group or area of weakness you want to target. To execute it, the starting position of your dumbbells should be closer than shoulder width. Sep 22, 2024 · Learn how to do the close-grip bench press, a variation of the bench press that shifts emphasis to your upper chest, shoulders, and triceps. Yes, you can incorporate both exercises into the same workout, but it’s important to prioritize the flat bench press and use the incline close grip bench press as an accessory exercise. Feb 20, 2023 · Regular Bench Press involves a wider grip with the hands positioned outside of shoulder width, while Close Grip Bench Press involves a narrower grip with the hands positioned closer together. Both variations are commonly used in strength training and bodybuilding programs, but is one better than the other? Dec 1, 2024 · Essential Information While primarily targeting the triceps, the close grip bench press also engages the chest muscles, particularly the inner pecs, promoting overall chest development. This exercise is performed by positioning the hands closer together on the barbell, typically within shoulder-width apart. Here’s how to crush the close-grip bench press. Pause. The tension we’re able to place on our triceps via the close grip […] May 23, 2023 · A variation of the extremely common bench press exercise wherein the exerciser places their hands closer together than what is traditional so as to induce a more intense training stimulus in certain muscle groups, the close grip bench press is nonetheless considered a highly effective exercise for the purposes it is used in. Aug 28, 2024 · The barbell close-grip bench press exercise builds chest and triceps strength and muscle. Find out how to avoid common mistakes, compare dumbbell and barbell versions, and get a free PPL workout plan. Feb 12, 2025 · A close-grip bench press is a compound exercise and a variation of the traditional bench press. Jun 23, 2025 · The four main grips for barbell bench press are the standard shoulder-width overhand grip, wide grip, close grip, and the somewhat elusive reverse grip. com - free sample program available. Check your ego at the door and don't immediately attempt 225lbs if your 1-rep maximum on the flat barbell bench press is only 135lbs. Learn proper form and tips today! Jun 7, 2024 · We provide a step-by-step guide on mastering the close grip bench press, emphasizing correct technique and form. The best exercise for you will depend on your individual fitness goals, strength level, body type, and any injuries you may have. When performing a close-grip bench press, the hands are closer together than when doing a traditional or “wide-grip” bench press. Here’s how to choose the right one for your fitness goals. The posture of a close grip bench press puts special emphasis on the triceps. Feb 27, 2024 · What To Know The incline close grip bench press is a variation of the close grip bench press that is performed on an incline bench. Let’s learn how to close grip bench press with proper form! Jun 13, 2023 · The dumbbell close grip press is a compound resistance exercise that provides a more focused activation of the triceps brachii muscle as compared to the traditional bench press. The movement will also indirectly target the muscles of the chest and shoulders. Widely recognized for its efficacy, it remains a staple chest workout routine of bodybuilders and fitness enthusiasts. However, most people don't get optimal results from this movement because Aug 11, 2024 · Close Grip Dumbbell Press: Master Triceps and Chest Gains We all love the barbell bench press, but you can have too much of a good thing! Inject your pec workouts with some much-needed variety with the close grip dumbbell press. In conclusion, the barbell close grip bench press is an effective exercise for building strength and size in the triceps, chest, and shoulders. The close grip bench press primarily works the upper chest, triceps, and anterior deltoids. Watch Dumbbell Close Grip Bench Press is a great muscle building movement to strengthen your triceps and build big arms. Learn how to position your hands and body for maximum impact. Jun 20, 2024 · It’s one of the best bench press variations out there, so you’d better know how to do it right. This article will explore 13 of the best close grip bench press variations, offering various options to target your triceps effectively. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Learn how to do the close-grip bench press, a variant of the bench press that emphasizes the triceps. The Close-Grip Bench Press is one of the best exercises for building big triceps. Learn how to perform Barbell Close Grip Bench Press correctly with MuscleWiki's exercise guide. Nov 26, 2021 · The close grip barbell bench press has a slightly different movement pattern to the traditional bench press, and as a result activates the triceps and anterior deltoids to a greater degree. Two popular variations are the close grip bench press and the wide grip bench press. Your shoulders should be firmly planted on The close-grip bench press is a variation of the standard barbell bench press. Aug 11, 2024 · Elevate your Triceps training with the Close Grip Bench Press. Performed with a grip at less than shoulder-width distance, the dumbbell close grip press is an Oct 26, 2022 · The close-grip floor press allows you to become familiar with the grip width and hand position, and encourages proper form while staying tight and controlling the movement. Nov 18, 2024 · @MotiveMuscle1 Close Grip Barbell Bench Press – Boost Your Chest and Triceps Strength! "Take your upper body strength to the next level with the Close Grip Barbell Bench Press! Jul 1, 2017 · The close-grip bench press (CGBP) is a variation of the TBP which is often used to emphasize the triceps over prime movers such as the pectoralis major (Barnett, Kippers, & Turner, 1995;Lehman Description Step 1: Lie on the bench with your feet straight and flat on the floor. Both the standard bench press and the close-grip bench press involve lying on a weight bench and pressing a barbell upwards. Triceps never grew from close grip bench press? Try this. By directly targeting the triceps, this move is essential for developing arm strength and improving performance in other lifts. This exercise involves using an EZ bar to perform a bench press with a close grip, targeting the triceps and chest muscles. In this guide, I will teach you how to do Close Grip Bench Presses including important coaching tips, what muscles are being worked and a few variations you can try. Jan 6, 2024 · Learn how to master the bench press grip for max strength and safety. Learn proper form and tips here! Mar 25, 2024 · The close grip bench press and the incline bench press are valuable additions to any chest workout routine. Learn the benefits, muscles worked, and correct form of the close grip bench press, a tricep-focused variation of the traditional bench press. However, due to the significant stress this variation of the bench press places on the joints of the arm, or due to May 2, 2022 · Check out our close grip bench press vs skullcrushers comparison to learn which movement is best for building triceps size and strength. Dec 18, 2024 · The bench press is a cornerstone of any upper body workout, but with countless variations, choosing the right one can be tricky. Apr 20, 2025 · The close-grip bench press is a fun twist on the classic barbell bench press. The bench press is a cornerstone exercise in bodybuilding, crucial for fortifying a wide array of upper body muscles. Pause for a moment when the dumbbells are just above your chest. The narrow grip will place more emphasis on the triceps and shoulder muscles while de-emphasizing the chest muscles. Barbell Apparel Clothes: http://www. Apr 28, 2025 · The Close-Grip Incline Bench Press is a pressing exercise that targets the upper chest and triceps by narrowing your hand position and pressing from an inclined angle. With this being said, it is no surprise that the close grip bench Jun 21, 2024 · There are many different types of bench press grips out there. Nov 7, 2022 · Close Grip Bench Press is an extremely effective compound exercise for building upper body strength, specifically for the chest and triceps. Find out how to, muscles worked, pros, cons and more! Nov 15, 2024 · The choice between a close grip bench press and dumbbell bench press ultimately comes down to your individual goals, experience level, and preferences. Both exercises offer unique benefits and challenges, making them valuable tools for building a strong and sculpted chest. As the grip gets narrower, the triceps brachii becomes more dominant in extending the elbow to complete the The close-grip bench press is a barbell pressing variation that shifts the load away from your chest and onto your triceps by narrowing your hand placement to about shoulder-width. The close grip bench press is a variation of the traditional bench press exercise where the lifter holds the bar with a narrow grip, usually with the hands placed closer than shoulder-width apart. Mar 6, 2025 · Learn how to do the close-grip bench press, including essential steps such as posture, weight, and variations with 1st Phorm. In this tutorial video, coach Scott Viala demonstrates how to do the close grip bench press with proper technique. Unlike many other tricep exercises, the close-grip bench press is a compound exercise, not an […] Dec 8, 2023 · The close-grip dumbbell bench press is a popular variation of the dumbbell bench press. This makes it useful for physique athletes who want bigger arms because the triceps are two-thirds of your upper arm muscle mass. Step 4: Repeat for the desired number of repetitions. . But, whether you want to add variety to your tricep movements or find ways to avoid the close-grip bench press altogether, you might be searching for an alternative. Jun 7, 2021 · The close grip bench press is a compound exercise performed by lying on a flat bench and lifting a weighted barbell. Le The Close-Grip Bench Press is a compound exercise that emphasizes the triceps while also engaging the chest and shoulders by performing a bench press with hands positioned closer together than in the standard variation. I did not really feel a burning feeling the next day like i got on my chest. For Maximum Triceps Growth: If your primary goal is to maximize triceps growth, the incline close grip bench press is a superior choice due to its increased activation of the long head. Feb 28, 2024 · What To Know Close grip bench press, on the other hand, follows a horizontal pushing motion, where the bar is lowered and pressed towards the chest with a narrow grip. Push the Overview The close-grip dumbbell press, also known as the crush press or squeeze press, is a variation of the dumbbell bench press exercise. This type of bench press uses a closer grip than a traditional bench press. Sep 23, 2023 · The close grip bench press, otherwise popular as close grip barbell bench press, is a strength-gaining, upper-body pressing exercise that engages your triceps and the chest muscles. Hypertrophy: The close grip bench press is more suitable for building triceps strength, while the pin press can be used for both strength and hypertrophy training. Lifters will typically use this exercise to overload the triceps while also focusing on working through a horizontal pressing pattern. Detailed instructions on how to perform the Close Grip Barbell Bench Press. May 2, 2022 · In this close grip vs wide grip bench press comparison, you’ll learn which bench press grip is the best strength, hypertrophy, and injury prevention. However, the main muscles worked by the dumbbell close grip press are still the chest muscles, especially the inner pecs. I got the pumped feel already in the tri Close-Grip Barbell Bench Press Also Known As: Close Grip Bench Exercise Data Type: Strength Main Muscle Worked: Triceps Other Muscles: Chest, Shoulders Equipment: Barbell Mechanics Type: Compound The close-grip dumbbell press is a compound exercise, which means it works several joints and muscles simultaneously. Find out how it can help you improve your bench press, build muscle, and bench for the upper chest. No, you’ll likely need to use a lighter weight for the close-grip bench press due to the more focused triceps activation. Mar 11, 2015 · Avoid Momentum - The barbell close grip bench bench press provides maximum benefits when it's perform in a controlled full-range of motion. Strength vs. This narrower grip shifts the focus on the inner chest to the triceps muscles. Close Grip Dumbbell Press (AKA Crush Press) Overview The dumbbell crush press is a variation of the dumbbell bench press and an exercise used to build the muscles of the chest and triceps. Feb 19, 2025 · The close-grip bench press is a barbell bench variation that is used to bias and strengthen the triceps. Nov 17, 2024 · Highlights The bench press is a staple exercise for building upper body strength and mass. Mar 31, 2024 · Muscle Activation: The close grip bench press primarily targets the triceps, while the pin press can also engage the chest and shoulders to a lesser extent. Jan 27, 2025 · Alternatives to the Close Grip Bench Press Looking for effective alternatives to the close grip bench press to build triceps strength without the potential shoulder stress? You’ve come to the right place. Jan 9, 2025 · Learn how to master the close grip bench press for stronger triceps and chest. barbellapparel. However, most people don't see the best results from this movement because Fitness Day One - Fitness tips and information related to Jun 4, 2025 · Dumbbell Close Grip Bench Press The dumbbell close grip bench press is merely a slight variation in hand placement when compared to the regular dumbbell press, however this change is enough to fully engage the triceps and promote some serious size and strength gains. Nov 27, 2023 · The close-grip bench press is a great exercise to build muscle in the triceps and chest. Jan 9, 2022 · The close-grip bench press is one of the best horizontal pushing exercises of all time. The incline close grip bench press is a variation of the close grip bench press and an exercise used to build muscle and strength in the triceps. The movement remains the same: you lie on your back on a flat bench and move a barbell up and down by bending and extending your arms. This movement also challenges the core stability as a certain amount of stability and coordination is needed to control the barbell and ensure the movement is executed correctly. For example, if you hit the gym ready to do your chest workout on International Chest Day, there may not be a bench in sight (sort of kidding here, but you get the idea). Get pro tips, variations, and the best supplements to boost your results! May 24, 2018 · The close-grip bench is perhaps the most common assistance exercise for the bench press – an assistance exercise being defined as a variation of the basic exercise. Target your Triceps Brachii, Chest, and Anterior Deltoids effectively. In some cases, the close grip variation can be easier on the shoulders compared to the standard bench press, especially for individuals with shoulder mobility issues. In this version, you’ll place your hands closer together on the bar (typically around shoulder-width apart or slightly narrower). Feb 8, 2025 · The close grip bench press is a variation of the traditional bench press where the hands are positioned closer together on the barbell, typically with a grip width slightly narrower than shoulder-width. This version of the bench press is performed with a narrower grip, typically with the hands positioned on the bar a distance equivalent to 95–100% of biacromial distance (5,9,28,39). Read our guide on close grip bench press muscles worked, as well as how to perform the exercise, the benefits and potential alternatives. An effective movement to build the long head of the triceps. Sep 15, 2022 · The close grip bench press is a great arm builder. Here's how close your hands should be and how to do it. Nov 20, 2024 · Learn how to master the close grip dumbbell press, aka crush press. How to close-grip bench press properly, with perfect form and technique! The best arm exercise to build bigger stronger triceps! Oct 21, 2022 · Close Grip Bench Press is a variation of the Bench Press using a narrower grip that places more emphasis on the triceps. com/leonidas------------------------------------- Feb 27, 2024 · The close grip bench press is a variation of the traditional bench press exercise where the grip on the bar is narrower. The close grip bench press is the biggest (heaviest) triceps Close Grip Bench Press Overview The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. Compared to the standard barbell bench press, the shoulders and triceps take more of the load. However, when it got to the tri’s part… i couldn’t really target the triceps. Step 2: Unrack the bar and bring it directly over shoulders with straight arms (this is the starting position). If you are looking for a more challenging exercise that allows for a greater range of motion, the incline close grip bench press is a good choice. May 21, 2024 · Learn how to do a close grip bench press, a variation of the bench press that targets the triceps, improves lockout, and reduces shoulder stress. Nov 29, 2024 · The Barbell Reverse Close-Grip Bench Press is an effective exercise aimed at maximizing triceps growth while enhancing overall upper body strength. In this exercise, you focus more on your triceps because of the closer grip width. The close grip bench press is a superior movement when we’re talking about exercises that will pack mass onto your Oct 17, 2019 · Close-Grip Bench Press Mistakes and How to Avoid Them The close-grip bench press is a fantastic bench press variation for strengthening pressing mechanics and overloading the triceps. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up above your chest. The hands are placed closer together on the bar than in a traditional bench press, allowing for greater emphasis on the triceps. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body. Aug 11, 2024 · Enhance your Chest workout with the Smith Machine Close Grip Bench Press. This grip variation shifts the emphasis from the chest to the triceps, making it a fantastic exercise for building strength and size in these muscle groups. Target your Triceps, Anterior Deltoids, and Serratus Anterior effectively. To build triceps strength with this lift, focus on keeping your elbows tucked, lowering the bar with control to your lower chest, and pressing back up Jun 23, 2025 · Alternatives to Close Grip Bench Press Even though the close grip bench press is full of benefits and is a real diamond in the rough, we understand it may not work for everyone. Mar 8, 2024 · The incline close grip bench press and the flat bench press are two fundamental exercises for building chest mass and strength. Want to develop bigger, stronger arms in 2025? Let’s explore the barbell close-grip bench press, including anatomy, pro tips, and more. The incline shifts more emphasis to the upper portion of the chest, while the close grip brings the triceps heavily into the movement. Feb 6, 2024 · The close-grip bench press is a popular variation to make the bench press hit your triceps more. The Close Grip Bench Press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders, perfect for building upper body strength. By mastering the technique and incorporating it into your routine, you'll see some serious gains. However, there are many variations of the bench press, each targeting different muscle groups and offering unique benefits. It involves lying on your back and lifting a barbell from your chest. As the name implies, you bring your hands closer together than you would in a traditional bench press. Dec 14, 2022 · 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. Don’t allow your elbows to rest on the ground. Aim to perform the flat bench press 1-2 times per week and the incline close Sep 19, 2024 · The choice between incline close grip bench press and flat close grip bench press ultimately depends on your individual goals and preferences. See how the exercise is performed, the proper technique, and which muscles are worked. Jun 13, 2024 · Learn how to do a close-grip bench press with proper form and variations for increased size and strength. Two popular options, the close grip bench press and the incline bench press, both target the chest, but with distinct differences in muscle activation and benefits. To learn more about how to use Functional Bodybuilding in your training visit https://revival-strength. Whether executed with dumbbells or a barbell, studies have evidenced The close grip bench press is a fantastic way to build stronger triceps, improve your bench press, and keep your shoulders healthy. cqy gdvyhl egy cfvkvbmgn ogildulb upivc sguqd wsahg sbyrfhd ujrtqk
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