If you're looking for a way to build your triceps, chest, and front delts, then you may want to consider adding close grip bench press to your workout routine. This exercise is performed using a barbell and is similar to the traditional bench press, but with a narrower grip. In this article, we will discuss how to perform close grip bench press properly and its benefits.
How to Perform Close Grip BB Bench Press
Before starting the exercise, let's warm up your muscles with 10 minutes of cardio and stretching. Then, follow these steps:
- Lie on a flat bench with your feet firmly on the ground, shoulder blades squeezed together, and your back arched.
- Grasp the bar with a grip that is slightly narrower than shoulder-width apart.
- Lower the bar slowly to your chest while keeping your elbows tucked in to your sides.
- Pause for a moment at the bottom of the movement, then push the bar back up to the starting position.
- Repeat the movement for your desired number of reps.
Benefits of Close Grip BB Bench Press
Close grip bench press offers several benefits, including:
- Triceps development: This exercise targets your triceps more than traditional bench press, which can help you build bigger and stronger triceps.
- Chest activation: Although close grip bench press is a triceps-dominant exercise, it also activates your chest muscles which can help you develop a well-rounded chest.
- Front deltoid activation: The front deltoids, or the front part of your shoulders, are also activated during close grip bench press. This can help you build stronger and more defined shoulders.
- Improved lockout strength: Close grip bench press can help you improve your lockout strength, which is the ability to push a heavy weight from a position where your elbows are fully extended.
- Joint-friendly exercise: Close grip bench press is a joint-friendly exercise that places less stress on your shoulders compared to traditional bench press.
Precautions and Tips
Although close grip bench press is a safe exercise, it's important to follow some precautions and tips to avoid injuries:
- Start with a light weight: If you're new to close grip bench press, start with a light weight to get used to the movement and avoid injuries.
- Use a spotter: Always use a spotter when performing close grip bench press, especially when lifting heavy weights.
- Avoid flaring your elbows: Keep your elbows tucked in to your sides to avoid unnecessary stress on your shoulders.
- Don't bounce the bar: Avoid bouncing the bar off your chest as this can cause injuries.
- Breathe properly: Inhale as you lower the bar and exhale as you push it back up.
Conclusion
Close grip bench press is a great exercise that can help you build bigger and stronger triceps, chest, and shoulders. Just make sure to follow the proper form and precautions to avoid injuries. So, next time you hit the gym, add close grip bench press to your workout routine and feel the difference!