A Comprehensive Guide to the Close Grip Bench Press

The close grip bench press is a powerful exercise for building upper body strength, particularly in the triceps, chest, and shoulders. This variation of the traditional bench press offers unique benefits and can be a valuable addition to any strength training routine. In this guide, we'll explore the close grip bench press in detail, providing tips and techniques to help you perform it correctly and effectively.

What is the Close Grip Bench Press?

The close grip bench press is a variation of the bench press where the hands are placed closer together on the barbell. This narrower grip shifts the emphasis from the chest to the triceps, making it an excellent exercise for tricep development while still engaging the chest and shoulders. It's typically performed using a barbell, but can also be done with dumbbells or on a Smith machine.

Benefits of the Close Grip Bench Press

1. Triceps Development: The primary benefit of the close grip bench press is its focus on the triceps, helping to build size and strength in this crucial muscle group.
2. Enhanced Upper Body Strength: By engaging the triceps, chest, and shoulders, the close grip bench press contributes to overall upper body strength.
3. Improved Bench Press Performance: Strengthening the triceps can help improve performance in other pressing movements, including the standard bench press.
4. Reduced Shoulder Stress: The closer grip can reduce the strain on the shoulders compared to a wider grip, making it a safer option for those with shoulder issues.
5. Versatility: The close grip bench press can be easily incorporated into various training programs, from bodybuilding to powerlifting and general fitness.

How to Perform the Close Grip Bench Press

1. Setup

   • Bench Position: Lie flat on a bench with your feet firmly planted on the floor. Your head, shoulders, and hips should be in contact with the bench.
   • Hand Placement: Grip the barbell with your hands placed shoulder-width apart or slightly narrower. Your thumbs should be wrapped around the bar for safety.

2. Grip and Hand Placement

   • Alignment: Ensure your wrists are straight and your forearms are vertical when the bar is lowered to your chest. This alignment helps target the triceps effectively.

3. Execution

   • Starting Position: Lift the barbell off the rack and hold it above your chest with your arms fully extended. Your elbows should be close to your body.
   • Lowering Phase: Inhale and slowly lower the barbell to your lower chest or upper abdomen, keeping your elbows tucked in close to your sides.
   • Pressing Phase: Exhale and press the barbell back up to the starting position, fully extending your arms but avoiding locking your elbows.

4. Breathing

   • Inhale: Breathe in as you lower the barbell to your chest.
   • Exhale: Breathe out as you press the barbell back up.

Common Mistakes and How to Avoid Them

1. Wide Grip: Using a grip that's too wide reduces the emphasis on the triceps. Keep your hands shoulder-width apart or slightly narrower.
2. Flaring Elbows: Allowing your elbows to flare out can increase shoulder strain. Keep your elbows tucked in close to your body throughout the movement.
3. Partial Range of Motion: Lowering the bar only partway reduces the effectiveness of the exercise. Ensure you lower the barbell to your lower chest or upper abdomen for a full range of motion.
4. Arching the Back: Excessive arching of the back can lead to lower back strain. Keep a slight natural arch in your lower back and engage your core for stability.
5. Rushed Reps: Performing the exercise too quickly can compromise form and reduce muscle engagement. Perform each rep in a controlled manner.

Tips for Maximising Your Close Grip Bench Press

1. Warm Up: Begin with a proper warm-up to prepare your muscles and joints. Include dynamic stretches and light sets of close grip bench presses to increase blood flow.
2. Use Spotters or Safety Measures: If lifting heavy, use a spotter for assistance or ensure safety bars are in place to catch the weight if you fail to lift it.
3. Progressive Overload: Gradually increase the weight you lift over time. This principle is essential for continuous strength and muscle gains.
4. Incorporate Variations: Use different variations such as dumbbells or the Smith machine to add variety to your routine and target the muscles differently.
5. Focus on Form: Prioritise proper form over heavy weights. This will help you avoid injury and maximise the benefits of the exercise.

Close Grip Bench Press Variations

1. Dumbbell Close Grip Bench Press: Using dumbbells allows for a greater range of motion and engages stabiliser muscles, which can help improve muscle balance and coordination.
2. Smith Machine Close Grip Bench Press: The Smith machine provides added stability and safety, making it a good option for beginners or those lifting without a spotter.
3. Close Grip Floor Press: Performing the close grip bench press on the floor limits the range of motion, reducing shoulder strain and focusing more on the triceps.

Conclusion

The close grip bench press is a versatile and effective exercise for building upper body strength, particularly in the triceps. By focusing on proper technique, gradually increasing the weight, and incorporating variations, you can maximise the benefits of this exercise. Whether you're new to lifting or an experienced athlete, the close grip bench press can help you achieve your fitness goals and enhance your upper body strength.

Recommended Gym Accessories

When incorporating Bench Presses into your workout routine, having the right gym accessories can enhance your performance and comfort:

• Lifting Gloves: Provide grip support and prevent the dumbbells from slipping during the exercise, ensuring a secure hold.
• Elbow Sleeves: Offer compression and support to the elbows, reducing the risk of injury and providing stability during the bench press movement. SBD elbow sleeves offer a premium choice for this.

• Wrist Wraps: Provide additional wrist support, particularly for individuals with wrist discomfort or mobility issues, helping maintain proper wrist alignment. Our wrist wraps come with a choice of flexible or stiff options.

FAQs About the Close Grip Bench Press

1. How often should I do the close grip bench press?

• Incorporate the close grip bench press into your upper body workout routine once or twice a week, depending on your overall training program.

2. Can the close grip bench press replace the traditional bench press?

• While the close grip bench press is excellent for targeting the triceps, it shouldn't completely replace the traditional bench press. Both exercises offer unique benefits and should be included in a balanced upper body training program.

3. What is the ideal grip width for the close grip bench press?

• A shoulder-width grip or slightly narrower is ideal for targeting the triceps while maintaining proper form and reducing shoulder strain.

4. Should I use a barbell or dumbbells for the close grip bench press?

• Both barbells and dumbbells have their advantages. Barbells allow for heavier lifts and symmetrical strength gains, while dumbbells offer a greater range of motion and help address muscle imbalances.

5. How can I avoid shoulder pain during the close grip bench press?

• Ensure proper form by keeping your elbows tucked in and avoiding excessive flaring. Use a manageable weight and incorporate shoulder mobility exercises into your routine. If pain persists, consult a fitness professional or healthcare provider.