This means that the close grip bench may have its own dedicated day depending on one’s weaknesses.

Comments.

In order to utilize optimal close grip bench press form that maximizes the stress on your triceps while keeping your wrists, elbows and shoulders protected from injury, you’ll want to: Hold onto the bar using a shoulder-width grip and keep your elbows and wrists in line with eachother at all times. The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps. The close grip bench press, otherwise popular as close grip barbell bench press, is a strength-gaining, upper-body pressing exercise that engages your triceps and the chest muscles.It is a staple in any training regimen and is generally used by not only bodybuilders but also by ordinary gym trainees.
Primary: triceps Secondary: deltoids, pectorals, traps Stabilizers: biceps This close grip press is a beginner-level exercise that targets the triceps while working the deltoids and traps. Spot the Error Also see Bench Press Analysis.. Muscles Close Grip Bench Press Muscles Worked. Too close of grip can decrease range of motion, may tend to hyper-adduct wrist joint, and unnecessarily decrease stability of bar. The triceps have three distinct heads, the lateral, medial and long heads, and all three are called upon for maximal recruitment during the close-grip version of the bench; few moves will overload this trio of muscles better. For those with a stagnating bench press, it’d be wise to accumulate volume on the close grip bench during a dedicated day. Similarly, if the lockout is a weak component then the close grip can be very useful in improving that weakness.

The close grip bench press is a core training staple that can build size and strength in your triceps and chest—but are you sure you're even doing the exercise correctly?

Close-Grip Bench Press Recap. Grip can be slightly narrower than shoulder width but not too close.

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