The close grip bench press targets the triceps and is performed lying on a weight bench using a barbell. It is useful for adding size and strength to upper arms and can be modified for different muscle regions. The exercise should be performed with a spotter for safety.
A close grip bench press is a strength training exercise that targets the triceps brachii muscle, commonly known as the ‘triceps’. The exercise is performed lying on your back on a weight bench, using a barbell to provide resistance. While bench presses are typically associated with the pectoral muscles, moving your hands together shifts the focus to the triceps. The pectoral muscles are worked as synergists in this movement, as are the anterior deltoids. This exercise is particularly useful for adding size and strength to your upper arms, as it allows for the use of significantly heavier weight than many other triceps exercises.
The triceps can be a difficult area to work on. Many people find triceps extensions and dips awkward or uncomfortable. Additionally, many triceps exercises are adequate for adding tone and definition to the muscles, but do not allow for a sufficient load to fully stimulate the fast-twitch muscle fibers. For powerlifters looking to add mass to their arms, the close-grip bench press is often the exercise of choice. Allow full range of motion with a heavy barbell, an equation that generally results in maximum muscle fiber stimulation.
A close grip bench press begins with the lifter lying face down on a weight bench. The barbell should be gripped overhead, with your hands slightly less than shoulder-width apart. As with any bench press, the presence of a spotter is an important safety precaution. Before removing the bar from the rack, you need to make sure that your shoulders are square, your feet are firmly on the floor, and your abdominal muscles are tight.
As the bar is removed from the rack, the spotter should be ready to help, if necessary. During the negative or eccentric phase of the exercise, the bar is lowered until a slight stretch is felt in the chest. The concentric or positive phase of the exercise involves a forced exhalation as the bar is pushed back to the starting position. Throughout the exercise, the elbows should be kept tight against the body and the movement should be slow and controlled.
There are some alternatives to the standard move. The dumbbell close-grip bench press is performed the same way, but you use dumbbells instead of a barbell. This is the safest option if a spotter is not available, but the exercise becomes somewhat more difficult. As an added benefit, using weights brings numerous stabilizing muscles into play, increasing the intensity of the exercise and potentially leading to greater overall strength gains.
To modify which regions assist in the movement, the close-grip bench press can be executed on an incline or decline instead of a flat bench. An incline bench will focus more stress on the upper pectoral muscles, while a decline bench will focus more on the inner muscles. However, this is an advanced technique that should never be done without an experienced spotter.
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