Close grip bench press. Close Grip Bench Press Form: 5 Key Mistakes To Avoid 2020-01-28

Close Grip Bench Press Form: 5 Key Mistakes To Avoid

Similarly, if the lockout is a weak component then the close grip can be very useful in improving that weakness. Tip: It should take at least twice as long to go down than to come up. A common error is that lifters will use this highly useful exercise in a very random fashion. By placing more emphasis on building up and strengthening your triceps, you will increase the amount of weight you can lift when doing the traditional bench press. Grip the barbell with your palms facing away from you.

How to do the Close Grip Bench Press (And Why You Should)

I started this website back in late 2009 during college, and it has been my pet project ever since. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. So, as you press the bar up, also think about driving your body backward into the bench at the same time. When you are lowering the weight you should picture your triceps contracting and when you raise the weight you should focus on the stretch. . Performing the Exercise To begin this exercise, you should lay on a bench with your feet planted firmly on the ground. Watch most videos of the lift and you can see the forearms forming a triangular-type shape.

The Close Grip Bench Press Mistake You’re Probably Making

Your elbows will end up flaring out excessively, or if you are able to keep them tucked in, your wrists will fall out of alignment with them. And since you get relatively little assistance from other muscle groups, the triceps overwhelmingly do the work. With your back slightly arched, take the weight off the rack. When you lower the bar too high up on your body, your wrists and elbows will automatically fall into a misaligned position. This is because of the additional stress placed on the connective tissues. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams! So there you have it. This is yet another way to ensure that your shoulders stay back and in the proper position.

Close Grip Bench For Massive Triceps

However, they still play a noteworthy role in producing a bigger bench press. You should be lowering this weight with a count of 4 and raising the weight with a count of 2. That is, your triceps get assistance from the and ; and your torso acts as a large and stable base of support, from which to generate power. Keep your elbows tucked into your sides and lower the weight until it is about an inch from your chest. After all, the triceps play a major role in the traditional bench press exercise. Overview More Tips and Tricks This exercise is perfect for building up your triceps, but that will only happen if you perform it correctly. Using a close grip around shoulder width , lift the bar from the rack and hold it straight over you with your arms locked.

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Close-Grip Bench Press Mistake 3 Failing To Retract The Scapula. This will help to properly stabilize your shoulder joint and prevent injuries. If you perform close grip bench presses in a rep range of 1 to 5 lifting as heavy as you can , you will notice a distinct increase in strength over a period of time. Alternative Exercises for Close-Grip Barbell Bench Press Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. And of course, it should be done after the main working sets of the regular bench. Instead, flare your elbows out just slightly at about a 30 degree angle.

The Close Grip Bench Press Mistake You’re Probably Making

Most people perform the close grip bench press all wrong. Caution: If you are new at this exercise, it is advised that you use a spotter. And although their involvement is limited, they nonetheless play a minor role in increasing your bench numbers. Give it a try and let me know in the comments how it goes. Benefit: Increase Your Bench Press With the traditional bench press, the major muscles worked are the pectorals and the triceps and shoulders are worked peripherally. Heck of a way to start an article, I know, but hear me out.

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This will allow you to keep your elbows tucked in while also keeping your wrists stacked directly on top where they should be. As we saw, the close grip bench can be used to achieve for all 3 of the goals discussed. You can improve your regular bench press and your close grip bench; but attempting to simultaneously improve your incline press or your overhead press is not advised. Note the grip width and practice your setup with an empty bar. So, just like with a standard barbell bench press or dumbbell press, always make sure to retract your scapula and maintain that position throughout the entire exercise. This not only increases the chances for wrist and elbow injuries, but it also limits the stimulation on your triceps by reducing the total amount of weight you can lift, decreasing the stability of the bar, and reducing the range of motion as well.

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Also, beware of letting the bar drift too far forward. Unlike isolation exercises, your triceps get assistance from your shoulder and chest muscles and this lets you lift heavier weight. Through the comprehensive free content found in his , , and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Though this is fairly uncommon in raw benchers. But it is a benefit that deserves mention, nonetheless. Because of its name — the close grip bench press — lifters assume they must perform it with their hands as close together as possible. Obviously, this is an immediate benefit.