The bench press is one of the most effective compound exercises for building muscle. It's so effective that you might wonder why you'd ever want to change it. The close-grip bench press simply involves bringing your hands a little closer together, but this small change can make a big difference.
Close-grip bench presses can help you train your triceps and shoulders while continuing to build your chest muscles. Read on to learn how to perform close-grip bench presses and why you should incorporate them into your workout routine today.
How to perform close-grip bench presses: step by step
Set up the rack
Adjust the barbell to the correct height on the rack. You should be able to lift the bar from the rack with straight elbows and only minimal bend. If the bar is set too low, you'll have to bend your elbows too much, putting strain on your shoulders. If it's too high, however, you'll have to straighten your arms to lift it from the rack, loosening your core.
Adjust the weight
Load the barbell with a weight appropriate to your fitness level. It's best to start with a lighter weight until you're familiar with the movements, and then gradually increase the weight as you feel confident.
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Get ready on your bench
Lie on your back on a flat bench, facing the barbell. Place your feet flat on the floor, about shoulder-width apart. Press your glutes into the bench, pull your shoulder blades together and down, and engage your core to create a stable base. Your back may arch slightly, which is perfectly fine. Just make sure your head, upper back, and glutes remain in contact with the bench throughout the exercise.
Grab the pole
Grip the barbell with an overhand grip that's narrower than for a standard bench press. Your hands should be about shoulder-width apart or slightly narrower – anything narrower can put strain on your wrists or elbows. Wrap your thumbs around the bar and ensure your hands are in line with your forearms by keeping your wrists straight.
Lift the barbell out of the holder
Lift the barbell from the rack and align it with your shoulders. Take a deep breath and engage your core and glutes. Ensure your feet are firmly planted on the ground and your shoulder blades remain retracted throughout the entire movement. Depending on the weight of the barbell, you should have a spotter for safety.
Lower the barbell
Lower the barbell slowly and with control towards your upper chest by bending your elbows. Keep your elbows close to your body at an angle of approximately 45°. Wide-legged elbows can put additional strain on your shoulders and increase the risk of injury. Your forearms should remain vertical.
Push the barbell upwards
Push the bar back up by pressing your feet into the ground, squeezing your glutes and upper back against the bench, and straightening your elbows. Exhale as you push and avoid locking your elbows at the top. Ensure your wrists are straight and the bar follows a smooth and consistent path. The bar's path won't be perfectly vertical, but rather slightly angled backward to realign itself with your shoulders. However, if the bar tends to drift backward or forward, you may need to adjust your stance for a more stable base.
Repeat this
Lower and raise the bar in a controlled manner for the desired number of repetitions. Maintain a stable base and focus on proper breathing for optimal results. Carefully place the barbell back on the rack after completing a set, asking your spotter for assistance if needed. Readjust your posture between sets to maintain proper form and prevent injury.
Which muscles are trained during the close-grip bench press?
Understanding which muscles are engaged during close-grip bench presses allows you to build a stronger mind-muscle connection. Consciously activating the right muscles can lead to improved performance and better results. Furthermore, proper technique minimizes the risk of injury.
Let's get straight to the muscles that are primarily used in close-grip bench presses: the triceps brachii, the pectoralis major, and the anterior deltoid muscles.
Triceps brachii
The triceps brachii, or simply triceps, is the large muscle on the back of your upper arm. The triceps consists of three parts: the medial, lateral, and long heads. The main function of this muscle is to extend the elbow joint, but it also helps to stabilize the elbow and shoulder joints.
The close grip of this bench press variation places greater emphasis on the triceps than a standard bench press, as it requires a higher degree of elbow extension. The triceps are crucial at the top of the movement, when you fully extend your arms and complete the lift. Focus on contracting and extending your triceps throughout this exercise to fully engage them and perform the movement efficiently.
Pectoralis Major
The pectoralis major is the most important chest muscle. It is a thick, fan-shaped muscle consisting of two parts: the clavicular head and the sternal head, which attach to the clavicle and sternum, respectively. This muscle extends across the chest and inserts on the upper arm just below the shoulder.
The pectoralis major is essential for any pressing movement, such as pressing a barbell away from the chest, as it assists in arm extension. It also plays a vital role in shoulder stabilization, preventing injuries and promoting efficient lifting.
Although the focus shifts to the triceps during the close-grip bench press, the chest muscles still play an important role. Engage your chest muscles for better muscle growth and an efficient workout.
Anterior deltoids
The anterior deltoid muscles are located at the front of your shoulder. They originate at the collarbone and extend to the humerus. Their primary function is to raise the arms forward and inward. They assist in pressing movements, helping you push the weight off your chest during bench presses. They also contribute to shoulder stabilization to help prevent injuries.
The anterior deltoid muscles assist in pressing movements and stabilize the shoulder joint throughout the entire lifting process. They are especially important in the close-grip variation, as the arms are closer together and require greater shoulder stability. Focus on activating your anterior deltoid muscles to improve shoulder mobility and achieve a stronger upper body.
Is close-grip bench pressing effective?
Close-grip bench presses are effective for many purposes. They specifically target the triceps while simultaneously improving overall upper body strength. While some exercises can isolate the triceps, they are less efficient for building muscle and are better suited for correcting muscle imbalances. Combination exercises like close-grip bench presses offer a greater potential for overload, leading to faster progress.
What are the advantages of close-grip bench presses?
More growth in the triceps
The narrow hand position used in the close-grip bench press shifts the focus to the triceps, unlike the standard bench press. Because the triceps are specifically targeted, this variation promotes increased triceps growth, leading to larger arms and improved elbow extension. Greater elbow extension is beneficial for other pressing movements.
Improved lockout resistance
The final phase of the bench press, known as the lockout, is often the most difficult step and the point where errors most frequently occur. The triceps is the most important muscle required for the lockout, as it is responsible for extending the elbow to fully extend the arm. Close-grip bench presses place greater emphasis on the triceps, leading to improved lockout strength.
Muscle balance
The traditional bench press primarily trains the chest muscles, which can lead to underdevelopment of the triceps and anterior deltoids if not complemented by other exercises. The close-grip bench press shifts the load from the chest to these two muscles to correct muscle imbalances and train the triceps, shoulders, and chest simultaneously.
Fewer shoulder problems
Close-grip bench presses tend to be performed more vertically, with the elbows held closer to the body than in a standard bench press. For this reason, it is generally easier on the shoulders than a wider-grip bench press and, if performed correctly, can reduce the risk of injury.
Common mistakes in close-grip bench press
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Incorrect hand positioning is one of the most common mistakes in this bench press variation. A grip that is too narrow puts excessive strain on the wrists and can lead to muscle imbalances or even injuries.Your hands should be shoulder-width apart or slightly closer together to achieve optimal performance without putting stress on your joints.
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Extended elbows are a common mistake in most bench press variations. Extending your elbows shifts the focus away from your triceps and puts unnecessary stress on your shoulders. Keep your elbows close to your body to maximize triceps activation and protect your shoulder joints.
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Lifting too much weight is another common mistake. Instead of accelerating your muscle growth, you risk delaying it with injury. Even if you're maxing out your standard bench press, you should start with a manageable weight until you're comfortable with the close-grip bench press technique. Once you're familiar with the adapted mechanics, you can begin increasing the weight.
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An unstable base impairs your ability to press the weight efficiently and safely. Make sure your shoulder blades are pulled back by squeezing them together and down. Place your feet firmly on the ground and engage your glutes and core muscles.
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Lowering the bar to the wrong position can put additional strain on your elbow joints and reduce triceps activation. In this variation, the bar should be lowered to the upper chest.
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If you perform your repetitions too quickly, the effectiveness of the training will be reduced. Slow, controlled movements ensure that the target muscles are fully engaged and grow to their maximum potential.
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If you don't use the full range of motion, it can significantly impair the effectiveness of your training. Full extension is important so that you activate the muscles throughout their entire range of motion. If you limit the range of motion, you inhibit muscle growth and develop bad habits.
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An inconsistent bar movement can unintentionally engage muscles and potentially lead to injury. Prevent the bar from drifting backward or forward by keeping your forearms vertical and your wrists stable. Maintain a stable base and practice slow, controlled movements for optimal results.
Frequently Asked Questions
Is close-grip bench pressing more strenuous?
Close-grip bench presses are generally more demanding than standard bench presses. This variation places more emphasis on the triceps, a smaller muscle than the chest muscles, meaning you don't need to lift as much weight. The narrow grip also requires more precise technique and greater shoulder stability.
Are skull crushers better than close-grip bench presses?
Skull crushers and close-grip bench presses are both useful for different goals. Skull crushers are an isolation exercise for the triceps. While close-grip bench presses target the triceps more than regular bench presses, they are still a complex movement involving multiple muscles and joints.
Close-grip bench presses strengthen the triceps, tone the shoulders, and improve stability.
Continue training your chest muscles and strengthen other muscles at the same time with the close-grip bench press.This variation of the bench press helps you build stronger triceps and shoulder muscles, supporting you in all your favorite exercises. Enjoy greater shoulder comfort and added power when extending your arm by incorporating this exercise into your workout today.
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