An exercise that’s popular for strengthening the chest and triceps is the close-grip bench press. The primary distinction between this exercise and a traditional bench press is the tighter placement of the hands and elbows, which emphasizes the triceps more. The close grip bench press is frequently used as an add on exercise for conventional bench presses or as a way to strengthen the triceps during arm training. It can be trained at lower repetition counts for strength or at greater rep counts for muscular or strength endurance much as the bench press.
Advantages
Emphasizes the triceps more than usual
Functions on the chest especially the inner chest
Compared to bench variations with a broader grip some lifters find it easier on their shoulders.
Bench press with a close grip Guidelines/Method
Bench press muscle diagram with a close grip
Recline on a level bench.
Lift the bar off the rack with a close grip (around shoulder width) and hold it straight over your head with your arms locked. This is where you will begin.
Breathe in and out slowly until the bar reaches your middle chest.
Advice
To optimize triceps participation keep the elbows near to the body during this exercise as opposed to doing a standard bench press.
After a second pause, use your triceps muscles to push the bar and release the tension to return it to the starting position while exhaling.
Lock your arms in the contracted posture, maintain it for a brief moment and then begin lowering yourself gradually once more.
The descent should be at least twice as lengthy as the ascent.
Do the exercise for the number of times as directed.
After finishing return the bar to its rack.
Exercise caution
It is recommended that you utilize a spotter if you are new to this. If there is not a spotter accessible utilize a cautious amount of weight. Additionally watch out for the bar moving forward too much. The only place you want the bar to land is on your middle chest.
Variations
This exercise can also be done with dumbbells and an e-z bar using the inner handle. In this case, the hands’ palms will be facing one another.
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