The Hypertrophy Rep Range: How Many Reps to Build Muscle? Don't. This makes the close-grip bench press a great lift for people with lagging upper chests. This means that the barbell tends to come down lower on our torso, changing the dynamics of the lift and causing different muscles to be emphasized. In turn, this will give you the opportunity to get as strong as you can. Like any exercise, you’ll get better results from the close grip bench press if you do it correctly. A recent EMG study found that as we delve into lower rep ranges, our shoulders and triceps become more and more dominant in the bench press. To get an idea of why that is, we can look at how our leverage changes as we bring our grip in closer: What we’re seeing here is that as you bring your grip in narrower, the moment arm between your hands and your sternum shrinks, reducing the demands on the bigger “squeezing” muscles of your chest. The close grip bench press is a superior movement when we’re talking about exercises that will pack mass onto your triceps. 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. This makes it a poorer variation for gaining overall pec size and strength. If you liked this article, I think you’d love our full programs. The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. Always consult your physician before beginning any exercise or diet program. Many of you are performing close grip bench presses wrong.. Heck of a way to start an article, I know, but hear me out. The close-grip bench press isn’t exactly an advanced version of the barbell bench press, but it’s certainly a more specialized variation. Thanx. Then, lower the bar down to your chest, bringing your elbows down close to your side. Instead, think about lowering the bar to your upper ribcage. Eb says: Your arms are executing a different motion than a standard bench press, but your lower body is not. It’s most commonly used by powerlifters to help them build a bigger 1-rep max on the bench press, but it can be quite good for gaining muscle size, too. The movement will also indirectly target the muscles of the chest and shoulders. If your goal is to build bigger triceps, the skullcrusher is a better accessory lift to pair with the standard bench press (although it might not transfer quite as well to 1-rep max strength). This narrower grip shifts emphasis away from your chest and onto your upper chest, shoulders, and triceps. It’s very similar to the bench press, except that it puts more emphasis on the front delts and triceps. This narrower grip shifts emphasis away from your chest and onto your upper chest, shoulders, and triceps. You may be able to find more information about this and similar content at piano.io, How to Do the Kettlebell Front Rack the Right Way, How to Use Drop Sets to Build More Muscle. 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 squat. We may earn a commission through links on our site. This is our newsletter for women who are interested in getting bigger, stronger, fitter, and better looking. But we also see that using a narrower grip means lowering the barbell lower down on your torso, which increases the moment arms for your shoulders and upper chest (which attaches to your collarbone). Are 3-Day Push/Pull/Legs Split Routines Good for Building Muscle? You'll miss out on the potential back gains if you're not focused on your hand position and the bar path—and there's more to the press than you might think. 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. Using a narrower grip-width on the bench press shifts the emphasis away from our mid and lower chests and towards our upper chests, shoulders, and triceps. Triceps dips are a close second.. Our product picks are editor-tested, expert-approved. Next, bring the barbell over your chest with your arms straight. (We do list them as an assistance exercise in our bench press article, though.). Before you slide onto the bench, grip the bar close, and get ready to press, take note that it's extremely important to pay attention to the subtleties of the movement here. If you want a customizable workout program (and full guide) that builds these principles in, check out our Outlift Intermediate Bulking Program. He's personally gained 65 pounds at 11% body fat and has ten years of experience helping over 10,000 skinny people bulk up. You'll often see people grip the bar with their hands nearly touching each other, but you don't need to go nearly that narrow. The standard bench press works your chest, shoulders and triceps with the chest muscles doing the bulk of the work, whereas the close-grip bench press moves the focus to the triceps. But if you’re trying to build bigger triceps, use the skullcrusher instead—it also works the long heads of the triceps, which are not only quite a bit bigger, but also the area of your triceps that’s mostly likely to be lagging behind. Close Grip Bench Press Form Tips for Stronger Triceps and Chest Our lifting newsletter for men—16,001 readers and climbing. We use the shorter heads instead. Eb says: The most misunderstood thing about the close-grip press is the closeness of the grip. At least, that’s my opinion of it. Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. Our triceps help to lock out our elbows, yes, and that can help with the bench press. Now, what does this have to do with the close-grip bench press? Running closed-loop grippers is a great way to add variety to your upper body and stimulate muscle training. I’d hate to tell someone to do them and have them get hurt, you know? The close grip bench press differs from the traditional bench press in that it holds the press tighter. The reverse-grip bench is good for the upper chest for sure, and muscle growth in general. This position emphasizes building strength and size in the triceps muscles and the chest. First, it’s more demanding on our triceps, which should make it a great lift for bulking up the short heads of our triceps. Your tris are responsible for extending your arm at the elbow, so you want them moving in one plane; once they're in multiple planes (because you're flaring out), other muscles are taking over. Hi Shane, can we conclude that we can replace inclined benching with close grip flat benching if goal is to focus on upper chest and front delts? You're also staying in a position that forces your triceps to drive the motion.
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