How to do a close grip bench press – proper form and benefits

  • By: gymtrix
  • Date: September 20, 2022
  • Time to read: 5 min.

A close grip bench press is a weightlifting move that targets your chest muscles. It’s similar to a regular bench press, but you position your hands closer together on the bar. This simple change can make the exercise more challenging and help you build more muscle mass.

If you’re new to lifting weights, you may be wondering how to properly execute a close grip bench press.

In this article, we’ll give you a step-by-step guide on how to do the exercise with proper form.

We’ll also share some tips on how to get the most out of your workout and avoid common mistakes people make when doing a close grip bench press.

What is a close grip bench press?

A close grip bench press is a variation of the bench press that involves gripping the bar with your hands closer together than shoulder-width apart. This exercise primarily targets the triceps, but also recruits other muscles in the upper body, such as the chest, shoulders and lats.

The close grip bench press is a great exercise to add to your routine if you want to develop stronger and bigger triceps. It can also help improve your bench press performance.

How to do a close grip bench press

The close grip bench press is great for targeting the triceps muscles.

Here are the steps to performing this exercise:

1. Lie flat on your back on a bench and grip the bar with your hands closer together than shoulder-width apart.

2. Lift the bar off the rack and position it above your chest with your arms straight.

3. Slowly lower the bar to your chest and then press it back up to the starting position.

4. Keep your back pressed against the bench and hold your core engaged throughout the exercise.

5. Repeat for 10-12 reps.

The benefits of a close grip bench press

Here are some of the benefits of using a close grip bench press:

Increased strength and size in the triceps – The close grip bench press is a great exercise for building strength and size in the triceps. When done correctly, it can result in significant gains in muscle mass.

Improved chest and shoulder development – The close grip bench press also targets the chest and shoulders to a lesser extent. This can help improve overall muscle development in these areas.

Increased power – The close grip bench press is also a great exercise for increasing power. This is due to the fact that it involves explosive movements that require fast-twitch muscle fibers to fire.

Safer than traditional bench pressing – The close grip bench press is a safer variation of the traditional bench press. This is because it places less stress on the shoulder joints, making it a better option for those with shoulder injuries.

Can be performed with heavier weights – Due to the fact that it places more emphasis on the triceps, you can use heavier weights when performing the close grip bench press than when doing traditional bench pressing.

The proper form for a close grip bench press

When performing a close grip bench press, you will want to keep your hands about six inches apart. This will help you keep the weight under control and reduce the risk of injury. You should also focus on keeping your back flat against the bench, and your feet firmly planted on the ground.

When you lower the weight, be sure to do so slowly and under control. Pause briefly at the bottom of the lift before pushing yourself back to the starting position. Remember to use your chest and triceps muscles to lift the weight, rather than your shoulders and biceps.

Performing a close grip bench press can be a great way to target your triceps muscles. However, it is important to perform the exercise with proper form to avoid injury.

Why you should add a close grip bench press to your workout routine

The close grip bench press is an excellent exercise for developing strength and size in the triceps. When performed correctly, it can also help to improve shoulder stability and protect the shoulder joint from injury.

Here are five reasons why you should add a close grip bench press to your workout routine:

1. The close grip bench press is a great way to target the triceps muscles.

2. It can help to improve shoulder stability and protect the shoulder joint from injury.

3. It is a relatively easy exercise to learn and perform.

4. It can be used to increase strength and size in the triceps muscles.

5. It can be performed with a variety of different weight loads, allowing you to progress at your own pace.

Tips for beginners on how to get the most out of a close grip bench press

If you are new to the close grip bench press, here are a few tips to help you get the most out of this exercise:

1. Start with lighter weights and gradually increase the amount of weight you lift as you become more comfortable with the exercise.

2. Use a spotter when first starting out, especially if you are using heavier weights.

3. Focus on using good form and technique when performing the exercise.

4. Be sure to warm up properly before starting your workout routine.

5. Cool down and stretch after your workout to help reduce muscle soreness.

Following these tips can help you safely and effectively perform a close grip bench press.

Common mistakes people make when doing a close grip bench press

There are a few common mistakes that people make when performing a close grip bench press. These include:

  • Placing their hands too close together – This can put unnecessary stress on the wrists and increase the risk of injury.
  • Lifting too much weight – It is important to start light and gradually increase the amount of weight you lift as you become more comfortable with the exercise.
  • Not using a spotter – A spotter can help you safely lift heavier weights and protect you from injury.
  • Bouncing the weight off their chest – This puts unnecessary stress on the shoulder joints and increases the risk of injury.
  • Not warming up properly – Warming up before your workout routine can help reduce the risk of injury and improve your performance.

Avoid making these mistakes when performing a close grip bench press to help ensure your safety and maximize your results.

FAQs about the close grip bench press

What weight should I start with?

When starting out, it is important to use lighter weights. Gradually increase the amount of weight you lift as you become more comfortable with the exercise.

How often should I perform this exercise?

You can perform a close grip bench press as often as you like, but be sure to give your muscles time to recover between workouts.

What are some common mistakes people make when doing this exercise?

Some common mistakes include placing their hands too close together, lifting too much weight, not using a spotter, and not warming up properly.

Can this exercise be performed without a spotter?

It is not recommended to perform this exercise without a spotter, especially if you are using heavier weights.

What are some benefits of this exercise?

The close grip bench press is an excellent exercise for developing strength and size in the triceps. It can also help to improve shoulder stability and protect the shoulder joint from injury.

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