Close Grip Bench Press
- Body & Gym Posts
- 01 Dec, 2019
By moving your hands closer together during bench press, you shift the emphasis from your chest to your triceps. It is a compound exercise for your triceps and is therefore not only suitable for improved muscle growth, but also for improved muscle strength.
- Keep your shoulders low and back. Also make sure that your feet are firmly on the floor.
- Do not keep your hands too narrow, because otherwise your wrists will be overloaded and you will have a lesser range of motion (ROM). Slightly narrower than shoulder width is sufficient.
- Keep your elbows in as much as possible for maximum activation.
- Narrow bench press is heavier than normal bench press; you will therefore be able to lift less weight.
You will see the most results if you have a correct execution. In this exercise it is important that you put as much emphasis as possible on your triceps, and that you still have a good range of motion. Pay close attention to the following:
- Do not drop the rod, but lower it in a controlled manner.
- A full ROM is important, so make sure you bring the bar just above your chest, and then stretch your arms when you push the bar up again.
- Make sure you tighten your triceps properly for a second when the bar is up.
With a swiss bar you can perform the exercise with your wrist in neutral position (with the palms facing each other), making the execution a bit easier and making it even harder for your triceps. If you have a Swiss bar at your disposal, we definitely recommend using it for narrow bench presses!
By using dumbbells you can also keep your wrists in neutral position and you can also tackle imbalance in your triceps. However, it is more difficult to stabilize dumbbells at the expense of implementation.