How to do the Close grip bench press

Close grip bench press is similar with the regular bench press but with your arms positioned close on the bar. This has such huge effects just like having your hands apart. Both give different results and different effects.  The close grip emphasizes more the triceps and a lesser extent on your shoulders and lower chest. The triceps play a huge role in your bench press. That is why a close grip strengthens the triceps more and enables you to be stronger.

How to do the close grip bench press:

  • Lie on a flat bench and your feet positioned on the floor widely apart. Make sure that your feet will stay firm on the floor. Lift the bars directly from your shoulders.
  • Lower the bar to your middle chest in a slow manner and don’t let the bar bounce off your chest. Keep your wrists straight and your elbows close to the body. Pause, and then lift up the bar once again over your chest. Remember to not lock your elbows back on the top.

That’s how simple it is. A close grip bench press is very similar to your usual bench press only with this; your hands are quite close together. Simple tips will help you lift the bar on a close grip rightly. Tips are listed below:

  • Keep your elbows tucked in at your side throughout the exercise.
  • Keep the weight high and the reps down.

The close grip enhances more the triceps and stronger triceps mean stronger you and firm muscles. Close grip bench press is known to be the most effective for enhancing the triceps. If you want more mass in your triceps then this is the right form of exercise for you. You could also alternate it from wide grip and then to close grip during your bench press routine. For bench press exercises, it is very important not to stick with only one routine, changing it from time to time will help.

Close grip bench press will also require you to have a well-balanced diet. Most exercises do and close grip is not different. Keep yourself hydrated during the whole exercise and a spotter should be with you in order to assist you and keep the bar up. This is very important because close grip can be a little difficult. That is why you don’t need to do a lot of repetitions. Few reps mean more strength. Also, remember that after each set, it is best if you rest for 5 minutes before proceeding with the next set. Build those triceps more and do close grip bench press for more strength and mass.


Leave a Reply

Your email address will not be published. Required fields are marked *