The Bench Press is the pinnacle of upper-body strength training. It is a vital compound exercise commonly regarded as the foundation of pec growth. It has enough meat in its simplest form. However, the tight grip bench press, a sister of the ordinary bench press, has recently gained popularity. It doesn’t help that several self-proclaimed fitness experts have been talking about how this is undoubtedly the secret sauce you’ve been missing all along.
While we love the tight grip bench press and have used it to stress our triceps for years, it is not the best workout for everyone. While performing this exercise, a few basic rules must be followed. Otherwise, it will smash your shoulders. What makes it challenging is a very tiny margin of error. Even a slight error might shift emphasis to areas that you can do without.
That is why we have compiled this list of close-grip bench press options. If you haven’t mastered the tight grip bench press, this article will highlight the finest choices for you. Buckle up and enjoy the read.
Close Grip Bench Press
Close Grip Bench Press is an excellent bench press variation that improves triceps strength and hypertrophy, lockout performance, and can assist reduce shoulder stress. Athletes of strength, power, and fitness can use this exercise in their strength and hypertrophy regimens to improve performance in lifts such as bench press, snatch, jerk, log press, handstand push-ups, and others.
It is usually done on a flat bench and works the same three muscles as a regular bench press. But there is a distinction to be made, and it is significant. The focus moves firmly onto the triceps with the tight grip bench press, whereas the chest performs the heavy lifting on the traditional variant. So, look at this as a triceps workout rather than one for the chest.
Close Grip Bench Press Alternative
If you haven’t mastered the close grip bench press, the following are the alternatives for you:
- Push Up with Close Grip
- Dumbbell Press with Close Grip
- Press on Board
- Push and Hold Press
- Bench Press with a Pin
Push Up with Close Grip
The other helpful version of the close-grip bench press is the close-grip push-up. This action may be regarded as a regression, yet it may be a good variation for novice athletes attempting to improve their bench form. Close-grip push-ups are an excellent alternative if you want to add some lighter volume to your triceps with a similar technique to the close-grip bench press.
Dumbbell Press with Close Grip
The dumbbell bench press with a close grip is a unilateral version of the close-grip barbell bench press. By utilizing dumbbells, you may fix any asymmetries and physical imbalances that go unnoticed with barbells. It can also allow lifters to customize wrist, elbow, and shoulder joint angles if the predefined barbell location is unpleasant or taxing on the joints. Click here to learn more about how injuries may occur.
Press on Board
The press onboard, like the close-grip bench press, is a partial range of motion bench press that isolates the triceps and chest. The content of motion is reduced to the thickness of the board by doing a close-grip bench press to a board (placed on the chest). It, in turn, limits shoulder horizontal extension, putting more strain on the triceps to extend the elbows.
Push and Hold Press
The push press is a great exercise targeting the triceps & shoulders. Like the close-grip bench press, the push press relies heavily on triceps lockout strength. This exercise may also be used to stress the triceps to strengthen elbow extension and lock performance.
Bench Press with a Pin
The pin press is a bench press variant that targets lockout strength and triceps performance deficits. It may also target a specific range of motion in the bench press that is lacking. The lifter must rely on the concentric power of the triceps and chest muscles to lift the weight off the pins by positioning the hooks at a certain height, generally 1-3 inches off the chest at the bottom of the bench press.
In the end, the close-grip bench press is always a better bet. They will, without a doubt, engage the chest. They’re not a primary chest workout if that’s what you intended. They are primarily triceps-focused, with the trunk being a secondary muscle involved in the exercise. So, you must concentrate your training on optimizing work over various joints. Do not focus on your day-to-day activities to change the workout to lift more weight; in the long term, you will become weaker. Exercising daily will boost your stamina, and you will stay healthy.
Medical Disclaimer: All the content available on the website is just for informational purposes. It’s not a substitute for any Professional advice. Don’t take it personally. As a medical student, I’m just trying to use my information through my content, and please keep in mind it’s not written by a professional doctor. Use the data just for educational purposes.
Dr. Kelly Han is a seasoned medical professional with a passion for holistic wellness and integrative health. Based in San Francisco, her expertise spans across various domains of health, from fitness and skincare to oral health and weight management.
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