Close grip bench
May 23rd, 2023 3:27 PM Mr. Q Categories: Barbell
The close grip bench press is a variation of the bench press that primarily targets the triceps muscles, while also engaging the chest and shoulders to a lesser extent. It involves performing the bench press with a narrower grip on the barbell, placing more emphasis on the triceps.
Possible Stretches to do prior to exercise:
- Chest stretches
- Shoulder stretches
- Arm circles
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.
How to select the proper weight: Choose a weight that challenges your triceps muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.
- Lie on a flat bench with your feet planted firmly on the ground and your lower back pressed against the bench.
- Position yourself under the barbell, ensuring it is aligned with your eyes and grip the barbell with a close grip, hands placed slightly narrower than shoulder-width apart.
- Unrack the barbell, straighten your arms, and hold the weight directly above your chest with your elbows locked.
- Inhale and lower the barbell in a controlled manner towards your mid-chest, keeping your elbows close to your body.
- Pause briefly when the barbell touches your chest, maintaining tension in your triceps.
- Exhale and push the barbell back up to the starting position, fully extending your arms.
- Repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform the exercise with dumbbells instead of a barbell to allow for more individual arm control and reduce the strain on your wrists.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, either by adding more weight plates to the barbell or using a heavier barbell.
- Slow down the tempo of the movement, emphasizing the eccentric (lowering) phase and pausing at the bottom.
- Use resistance bands or chains to add variable resistance and increase the load at the top portion of the movement.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Chest, Triceps