Benefits and Form of the Barbell Close Grip Bench Press
The barbell close grip bench press is a variation of the traditional barbell bench press that shifts the focus from the chest to the triceps and shoulders. By narrowing your hand placement on the bar, you reduce the involvement of the chest and increase the emphasis on the muscles of the upper arms and the front deltoids. This makes it an excellent exercise for developing triceps strength, improving pressing power, and building overall upper body muscle.
Benefits:
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Enhanced Triceps Development
The close grip bench press is particularly effective for targeting the triceps—the muscles on the back of the upper arm. Because of the narrower hand position, your triceps are forced to work harder to lock out the weight at the top of the movement. This makes it an ideal exercise for those looking to improve arm size and strength. -
Improved Lockout Strength
A common issue for many lifters, particularly those who do overhead pressing or bench pressing, is a weakness in the lockout phase of the lift (the part of the movement where the arms are fully extended). The close grip bench press helps to build strength in this area, improving your ability to press heavier weights in both the bench press and overhead press. -
Shoulder Health and Stability
Unlike the wide grip bench press, which can place significant strain on the shoulder joints, the close grip variation tends to be easier on the shoulders. This is due to the more neutral positioning of the shoulders and elbows, which can reduce the risk of shoulder injuries. It also helps to develop shoulder stability, particularly in the anterior deltoids. -
Chest Involvement
While the close grip bench press shifts much of the focus to the triceps, it still works the pectoralis major (chest) to a lesser extent. This makes it a good exercise for those looking to build balanced upper body strength while reducing the emphasis on the chest compared to a traditional bench press. -
Strength Gains and Power Transfer
By improving triceps strength, the close grip bench press has a direct transfer to other lifts, especially those that require pressing power such as the overhead press, dips, and other upper body push exercises. Stronger triceps lead to better overall performance in pressing movements. -
Variation for Muscle Growth
Like all variations of basic lifts, the close grip bench press can be used to break training plateaus and promote continued muscle growth. By altering your grip, you change the movement slightly, which can help to stimulate muscle fibres that may not be activated as much with other pressing exercises.
Form:
To get the most out of the barbell close grip bench press, it’s important to execute the movement with proper technique. Here’s a step-by-step guide to ensure you're performing the exercise correctly:
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Set Up the Bench:
- Set up a flat bench and position yourself so that your head, shoulders, and buttocks remain in contact with the bench throughout the movement.
- Your feet should be flat on the floor for stability, and your lower back should maintain a natural curve. Keep your chest up and your shoulders retracted to engage the upper back muscles.
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Grip the Bar:
- Grip the barbell with your hands placed about 6–12 inches apart, depending on your arm length and comfort. Your hands should be positioned so that your wrists stay straight and in line with your forearms. A narrower grip (closer than shoulder-width) is key to targeting the triceps.
- Wrap your thumbs around the bar for a secure grip and to reduce the risk of the bar slipping out of your hands.
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Un-rack the Bar:
- With the bar in your hands and the weights properly secured, take a deep breath and brace your core. Push through your legs to help un-rack the bar and bring it to arm's length above your chest.
- Keep your elbows slightly bent and your wrists straight to maintain control.
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Lower the Bar:
- Slowly lower the bar down towards your chest, keeping your elbows tucked in close to your body (at about a 45-degree angle to your torso).
- The bar should travel in a controlled, straight line. It should lightly touch the upper part of your chest or sternum. Avoid letting the bar bounce off your chest.
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Press the Bar Up:
- Once the bar reaches your chest, drive the bar back up by extending your arms. Focus on pushing through your triceps and the front of your shoulders.
- Keep your elbows close to your body as you press the bar upwards, and avoid flaring them outwards. Extend your arms fully but don’t lock your elbows at the top—keep a slight bend to maintain constant tension on the muscles.
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Breathing:
- Inhale as you lower the bar down to your chest.
- Exhale forcefully as you press the bar back up to the starting position.
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Repetition and Sets:
- For muscle growth, aim for 3–5 sets of 6–10 reps. If your goal is strength, you may reduce the reps to 3–5 per set with heavier weights.
- Rest for 2–3 minutes between sets to allow for recovery, particularly when lifting heavier loads.
Tips for Effectiveness:
- Start with a Lighter Weight: The close grip bench press can be more challenging than the standard bench press due to the increased triceps involvement. Begin with a lighter weight to focus on mastering your form before gradually increasing the load.
- Keep Your Elbows Tucked: Ensure your elbows are not flaring out too wide, as this can shift the focus away from the triceps and increase the risk of shoulder strain.
- Engage Your Core: Keep your core tight throughout the movement to protect your lower back and maintain overall body stability.
- Don’t Rush: Perform the exercise with control, especially during the lowering phase. A slow and controlled descent will increase time under tension, which is key for muscle growth.
- Use a Spotter: As with any heavy pressing exercise, it’s a good idea to have a spotter or safety pins in place, especially when lifting near your max.
The barbell close grip bench press is an excellent exercise for improving triceps strength, enhancing lockout power, and building overall upper body strength. By incorporating this variation into your routine, you can target the triceps more effectively, improve pressing performance, and add variety to your chest and arm training. When performed with proper form, it’s a safe and highly effective movement that complements other pressing exercises, such as the standard bench press and overhead press.