Barbell Close Grip Bench Press – Video Exercise Guide & Tips

Struggling to add variety to your upper body workouts? The close grip bench press is a lesser-known yet powerful variation of the traditional bench press. This article will guide you through its technique, benefits, and the muscle groups it targets, with video tips for visual learners.

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Key Takeaways

• The close grip bench press targets and strengthens the triceps and chest muscles, leading to increased strength and size in those areas.
• This exercise can improve overall bench press performance by engaging the triceps more intensely, resulting in greater strength and stability.
• To perform a close grip bench press, lie on a flat bench with hands shoulder – width apart on the barbell. Lower the bar to your chest, then push it back up using your triceps and chest muscles.
• Alternative exercises include incline dumbbell bench with palms facing in, chest dips, and reverse – grip bench press. These variations target different angles of the triceps and chest muscles for added variety in your workout routine.

Benefits of Close Grip Bench Press

The close grip bench press targets and strengthens the triceps and chest muscles, leading to increased strength and size in those areas. It can also improve overall bench press performance.

Targets triceps and chest muscles

The close grip bench press relieves the workload on your shoulder muscles and concentrates it squarely on your triceps and pectoral chest muscles, making them powerhouses of strength.

This exercise isolates these muscle groups effectively for optimal growth and development. The stronger your triceps, the more force you can exert when pushing or throwing – a crucial asset in many sports.

Furthermore, well-developed chest muscles contribute to better posture, add an aesthetic appeal, and increase overall upper body strength.

Increases strength and size in those muscle groups

The close grip bench press is a highly effective exercise for increasing strength and size in the triceps and chest muscles. By placing your hands closer together on the barbell, you shift more emphasis onto these muscle groups during the movement.

This targeted stimulation can lead to significant gains in both strength and size over time. Incorporating the close grip bench press into your workout routine can help you build a stronger upper body and achieve your fitness goals.

To maximize the benefits of this exercise, it’s important to use proper form and technique. Keep your elbows tucked in close to your sides as you lower the weight down towards your chest, then push it back up explosively to fully engage those muscle groups.

Can improve bench press performance

The close grip bench press is a valuable exercise that can significantly improve your bench press performance. By narrowing your grip on the barbell, you engage your triceps more intensely, allowing them to become stronger and more developed.

As a result, when you go back to doing regular bench presses with a wider grip, you’ll notice an increase in your overall strength and stability. This exercise specifically targets the muscles necessary for a strong bench press, making it an essential addition to any weightlifting routine.

How to Do a Close Grip Bench Press

To perform a close grip bench press, start by lying on a flat bench and gripping the barbell with your hands placed shoulder-width apart. Lower the barbell until it touches your chest, then push it back up to the starting position using your triceps and chest muscles.

Remember to maintain proper form throughout the exercise by keeping your elbows tucked in and not flaring them outwards.

Proper starting position

To execute the close grip bench press with proper form and technique, start by lying flat on a bench with your feet firmly planted on the ground. Position your hands shoulder-width apart on the barbell, gripping it tightly.

Make sure to keep your elbows tucked in close to your sides throughout the exercise. This will engage your triceps more effectively and reduce strain on your shoulders. By starting in this position, you’ll be able to generate maximum power and stability as you perform each rep of the close grip bench press.

Execution of the exercise

To properly execute the close grip bench press, start by lying flat on a bench with your feet planted firmly on the ground. Grip the barbell with your hands closer together than in a regular bench press, around shoulder-width apart.

Keep your wrists straight and elbows tucked in as you lower the bar down to your chest, maintaining control throughout the movement. Press the weight back up, extending your arms fully without locking out at the top.

Focus on squeezing your triceps at the top of each rep for maximum engagement.

Maintaining proper form is crucial during this exercise to prevent injury and maximize results. Keep your shoulders pulled back and maintain a stable core throughout the movement. Avoid bouncing or using momentum to lift the weight, instead focusing on controlled repetitions that emphasize muscle contraction in both triceps and chest muscles.

Tips for perfect form

Maintaining proper form is crucial when performing the close grip bench press to maximize its benefits and prevent injury. Start by gripping the barbell slightly narrower than shoulder-width apart, with your hands facing each other.

Keep your elbows tucked in close to your sides throughout the movement, which will help target the triceps more effectively. As you lower the bar towards your chest, make sure to keep it under control and maintain a slow and controlled descent.

Finally, as you push back up, focus on driving through your palms while keeping tension in your triceps muscles. By following these tips for perfect form, you can optimize your results and reduce the risk of any potential issues during this exercise.

Alternative Exercises to Close Grip Bench Press

Some alternative exercises to try if you want to change up your routine and target different muscles are the incline dumbbell bench with palms facing in, chest dip, and reverse-grip bench press.

Read on to discover how these exercises can benefit your workout.

Incline dumbbell bench with palms facing in

To target your triceps and chest muscles from a different angle, try the incline dumbbell bench with palms facing in. This variation of the exercise helps to engage and strengthen these muscle groups effectively.

By adjusting the incline of the bench, you can further focus on your upper chest while still working your triceps. Remember to maintain proper form throughout the movement by keeping your core engaged and ensuring a controlled descent and ascent of the weights.

Adding this exercise to your workout routine can provide variety and help you continue making progress towards building strength in your upper body.

Chest dip

The chest dip is an effective exercise for targeting the muscles in your chest, particularly the pectoralis major and minor. It also engages your triceps and shoulders to a lesser extent.

To perform a chest dip, start by gripping parallel bars with your palms facing down and elbows slightly bent. Lower yourself by bending your arms until your upper arms are parallel with the ground, then push back up to the starting position.

Keep your body straight throughout the movement and focus on using your chest muscles to lift yourself up. Chest dips can help increase strength and size in these muscle groups, making it a great addition to any upper body workout routine.

When performing chest dips, it’s important to maintain proper form to avoid injury and maximize results. Keep your shoulders back and down, engage your core muscles for stability, and lower yourself until you feel a stretch in your chest without letting your shoulders roll forward.

Reverse-grip bench press

The reverse-grip bench press is a variation of the traditional bench press that targets your triceps and chest muscles. To perform this exercise, you grip the bar with an underhand grip instead of an overhand grip.

This change in hand positioning puts more emphasis on your triceps while still engaging your chest muscles. It can help improve overall upper body strength and size in these muscle groups.

The reverse-grip bench press also offers a different stimulus to your muscles compared to the regular bench press, which can lead to greater muscle development and growth.

Close Grip Pin Press

The Close Grip Pin Press is an alternative exercise to the traditional close grip bench press that offers unique benefits and challenges for your triceps.

Overview and benefits

The Close Grip Pin Press is a variation of the close grip bench press that provides unique benefits for your upper body workouts. This exercise specifically targets your triceps and chest muscles, helping you increase both strength and size in those areas.

By incorporating the Close Grip Pin Press into your routine, you can improve your overall bench press performance and enhance your upper body muscular development. So grab a barbell, find some pins to set up at chest level, and get ready to maximize the benefits of this challenging exercise.

Proper technique and form

To perform a close grip bench press with proper technique and form, start by lying flat on a bench with your feet firmly planted on the ground. Grab the barbell with an overhand grip that is slightly narrower than shoulder-width apart.

Lower the barbell down towards your chest while keeping your elbows tucked in close to your body. Once the barbell touches your chest, push it back up using the strength of your triceps until your arms are fully extended.

Throughout the movement, make sure to keep your core engaged and maintain a stable position on the bench.

Maintaining proper form during close grip bench presses is crucial for preventing injuries and maximizing results. Focus on keeping your wrists straight, elbows tucked in, and shoulders pulled back throughout each repetition.

Avoid bouncing or arching your back excessively as this can put unnecessary strain on other muscles or joints.

Video exercise guide

Watch this video exercise guide to learn how to properly perform the close grip bench press. The video will demonstrate the correct starting position, execution of the exercise, and provide tips for maintaining perfect form throughout.

By following along with this visual demonstration, you can ensure that you are getting the most out of your workout and maximizing your triceps and chest muscle engagement. So grab a barbell and get ready to take your strength training to the next level!

Conclusion

Incorporating the barbell close grip bench press into your workout routine can yield impressive results. By targeting the triceps and chest muscles, this exercise helps increase strength and size in those areas.

Moreover, it can enhance overall bench press performance. Watch our video guide for proper form and technique to maximize your gains from this powerful upper body exercise.

FAQs

1. What muscles does the barbell close grip bench press work on?

The close grip barbell bench press primarily targets the triceps, making it a highly effective muscle-building upper body exercise.

2. How do I use proper form for the barbell close grip bench press?

To maintain proper form during a close-grip dumbbell bench press, keep your hands closer together than in a normal bench press and lower the weight slowly to ensure you’re engaging your triceps effectively.

3. How is a close grip bench press different from standard ones?

A comparison of close-grip and regular bench presses reveals that while both exercises target your pecs and deltoids, close-grip version places more emphasis on your triceps due to its unique hand placement.

4. Can I use something like Smith machine for performing this exercise?

Yes! You can adapt the technique to perform the Close Grip Bench Press using various equipment like smith machines or even dumbbells as per fitness training advice.

5. Where can I find tips and variations of this workout routine?

You can find handy tips from Reddit users about muscle building techniques with variations of Barbell Exercises including Tricepfocused Bench Press routines offering in-depth guides and benefits of each range of motion options.

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