Close-grip barbell bench press
The close-grip barbell bench press is a weightlifting exercise that targets the chest, triceps, and shoulders.
It involves lying flat on a bench, grasping a barbell using a close grip, and lowering and pushing the barbell back up to the starting position. The close grip focuses more on the triceps and increases tricep activation, leading to increased tricep strength and mass. The exercise also targets the chest, contributing to overall chest development and improved upper-body strength. It’s essential to use proper form and increase weight to gradually prevent injury and maximize results.
You will find the instructions, tips, and benefits of incorporating the barbell bench press into your workout below.
The main muscles used doing the close-grip barbell bench press
- Triceps
- Pectoralis (Chest)
- Anterior Deltoid (Front Shoulder)
- Serratus Anterior (Muscle around the ribcage)
- Coracobrachialis (Upper Arm Muscle)
It also engages other supporting muscle groups, such as the lats, biceps, and shoulders to a lesser extent.
Instructions on how to do close-grip barbell bench press
- Lie flat on a bench with your feet firmly planted on the floor.
- Grasp the barbell using a close grip, hands should be slightly narrower than shoulder-width apart.
- Unrack the barbell with straight arms and lower it slowly to your chest.
- Push the barbell back up to starting position with control.
- Repeat for the desired number of reps.
- Re-rack the barbell properly when finished.
- Always use a spotter or safety equipment if necessary.
Tips to doing the close-grip barbell bench press
- Warm-up properly: Dynamic stretching, lighter weight lifting and cardio to increase blood flow and prevent injury.
- Keep a tight grip: This will increase stability and control during the lift.
- Lower the bar to mid-chest: This will engage more muscle fibers and increase overall strength.
- Keep wrists straight: Bent wrists can cause wrist strain and decrease strength.
- Focus on form: Maintaining proper form will prevent injury and maximize results.
- Use a full range of motion: This will help increase muscle activation and growth.
- Mix up grip width: Variation in grip width can target different muscle groups and prevent overuse injuries.
- Gradually increase weight: Gradual progression will prevent injury and increase overall strength.
Benefits of doing the close-grip barbell bench press
- Increased tricep activation: The close grip emphasizes the triceps, and increased activation leads to increased tricep strength and mass.
- Improved chest development: The close-grip bench press also targets the chest muscles, contributing to overall chest development.
- Better stability and control: The close grip helps increase stability and control during the lift, reducing the risk of injury.
- Increased upper body strength: The close-grip bench press works for multiple upper body muscle groups, improving overall upper body strength.
- Improved posture: Strengthening the chest and triceps can improve posture and reduce the risk of shoulder injuries.
- Better overall performance: Improved upper body strength can translate to improved performance in other exercises and physical activities.
To find other chest exercises like the close-grip barbell bench press, go to http://bptrainingcoaching.com/chest-exercises/.