Barbell Bench Press (Close Grip)

Barbell Bench Press (Close Grip)

Overview

Target Muscle Groups:
Triceps, chest, shoulders.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Set Type:
Reps and weight.

General Information

Barbell Bench Press (Close Grip) is a compound exercise that primarily targets the triceps while also engaging the chest and front deltoids. It is a variation of the classic barbell bench press, with a narrower grip that shifts more of the workload onto the triceps rather than the chest. This adjustment makes it a great exercise for individuals looking to strengthen and build triceps size while still engaging the upper body as a whole.

The close-grip bench press is often incorporated into workout routines for triceps development, making it a staple for those looking to improve pressing strength. This exercise is particularly beneficial for athletes and lifters who want to enhance their bench press performance by addressing triceps strength, which plays a crucial role in locking out heavier weights.

Instructions

  1. Lie on a flat bench and grip the barbell with a narrow grip, placing your hands about shoulder-width apart.
  2. Unrack the bar and hold it above your chest with straight arms, keeping your wrists aligned with your forearms.
  3. Lower the bar slowly toward your lower chest while keeping your elbows tucked close to your body.
  4. Pause briefly at the bottom, then press the bar back up to the starting position by extending your arms fully.
  5. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Common Mistakes

Too Narrow of a Grip

Placing hands too close together can put excessive stress on the wrists and elbows. A grip around shoulder-width is ideal for maintaining safety and effectiveness.

Flaring the Elbows

Allowing the elbows to flare out shifts tension away from the triceps and increases the risk of shoulder strain. Keep elbows tucked close to the body for proper engagement.

Bouncing the Bar Off the Chest

Using momentum instead of controlled movement reduces effectiveness and increases injury risk. Lower the bar with control and press it back up in a steady motion.

Not Locking Out Fully

Failing to fully extend the arms at the top of the movement minimizes triceps activation. Ensure a full range of motion for maximum effectiveness.

Injuries

This exercise carries a moderate risk of injury if performed incorrectly, particularly affecting the wrists, shoulders, or elbows.

  • Wrist Strain: Using an overly narrow grip or failing to maintain wrist alignment can cause excessive strain. Keeping wrists straight and using wrist wraps if needed can help prevent discomfort.
  • Elbow Stress: Excessive weight or poor form can lead to elbow pain. To avoid this, control the movement and avoid locking out the elbows too forcefully.
  • Shoulder Discomfort: If the bar is lowered too high on the chest, it may cause unnecessary shoulder strain. Keep the elbows tucked in and maintain a proper bar path to minimize stress on the shoulders.

Alternative Exercises

Frequently Asked Questions

Q: How does the close-grip bench press differ from the regular bench press?

The close-grip variation shifts emphasis from the chest to the triceps, making it a better choice for those looking to build arm strength while still engaging the upper body.

Q: Can I use dumbbells instead of a barbell for this exercise?

Yes, dumbbells allow for a greater range of motion and can help reduce joint strain while targeting the triceps similarly to the barbell version. You can perform the Close Grip Dumbbell Press as an alternative, which provides similar benefits while being gentler on the joints.

Overview

Target Muscle Groups:
Triceps, chest, shoulders.
Equipment:
Barbell, bench.
Difficulty:
Intermediate.
Set Type:
Reps and weight.

Alternative Exercises