The close grip bench press is an upper body compound exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders. Using a narrow grip is shown to be a great alternative method to increase upper body pushing strength.
What are the benefits of close grip bench press?
3 Benefits of the Close-Grip Bench Press
- Triceps Strength and Mass. The close-grip bench press is an exercise that can build mass and develop triceps strength. …
- Improved Elbow Extension / Lockout Performance. …
- Reduces Stress on the Shoulders While Benching.
Is close grip bench better for chest?
The close-grip bench press is mainly used for gaining strength, but it can also be quite good for building muscle mass. It uses a deeper range of motion than the incline bench press, which should, in theory, make it better for building the front delts and upper chest.
Does close grip bench help regular bench?
As discussed earlier, the close grip bench press significantly increases triceps strength. Stronger triceps play the most major role in increasing bench press strength. After all, the triceps play a major role in the traditional bench press exercise. The front deltoids are involved in the close grip bench.
What muscles does wide grip bench work?
Wide-grip Bench Press
A research study by the American Council on Exercise found this exercise to be one of the most effective moves for eliciting a high level of muscle activity in the pectoralis major, making it a more effective targeted chest exercise than incline dumbbell flys or traditional push-ups.
Where should I grip my close grip bench?
Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart. They can be slightly closer than that, but don’t move them too close together or the set-up will become unstable and you’ll risk an injury to your wrists.
Is close grip bench press harder than wide grip?
When you bench press with a standard or wider hand placement, your there’s more range of movement, less restriction, pecs does more of the work and has the support of shoulders and triceps. But with a narrower grip, it’s more restricted, mostly your triceps doing the work and your pecs can’t actually do as much work.
Is wide grip better for chest?
Using a wider grip is usually better for our chests. It gives our chest muscles the best leverage, and it also stops our shoulders from being a limiting factor. As a result, most bodybuilders use a wide grip to bulk up their chests, and most powerlifters use a wide grip to bench more weight.
How much harder is close grip bench?
Close grip has always been like 5-10% stronger.
What bench grip is best for chest?
The wider you grip the bar the more your chest muscles will be involved to produce force. Most powerlifters bench press in a wide grip that’s somewhere between 1.5-2X shoulder-width distance, but your exact grip should be based on your individual body mechanics and personal preferences.
Is close grip bench enough for triceps?
The close grip bench press comes in 8th as an effective triceps exercise, eliciting about 62% muscle activation. … In fact, this can be a great exercise if you’re working both the chest and triceps in the same workout.
How close should hands be on close grip bench?
Position: Hands inside shoulder-width, 8-12 inches apart
The close grip offers the most range of motion of any Bench Press grip. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep.
Does close grip bench work inner chest?
There has been little evidence to support the narrow grip bench as a way to work the inner chest muscles, but they will contribute to the chest as a whole as well as give some great triceps work.
How much should the average man bench?
That’s general gym consensus. To delve a little bit more into things, your age, size, build, and fitness level (or lifting experience) needs to be looked at. For example, the average man, in ordinary circumstances, should be able to bench press 90% of his body weight.
Is it bad to bench press everyday?
Its OK in as much as it won’t hurt you this year or even next year. Its not OK from the point of view that its a fairly poor use of your gym time. And eventually your joints will pain you- 5 – 10 or even 20 yrs down the road. If you repeat the same exercise everyday you will get stronger and grow a little.
How much can the average man bench press?
The average man in his thirties can bench press 90 percent of his body weight, though this can vary depending on several factors.
Bench press average by age.
|20–29||100 percent of your body weight|
|30–39||90 percent of your body weight|
|40–49||80 percent of your body weight|