There are several benefits to training with a close grip bench press. These benefits include reduced stress to the shoulders and less involvement of the deltoid. The close grip also promotes better form and allows for a range of repetition ranges and training volumes. In addition, close-grip bench presses can be performed with a variety of loading methods.
Less involvement of deltoid
Close grip bench presses involve less involvement of the deltoid in the chest than a traditional bench press, but there is still some involvement. This is because the anterior deltoid head is the primary mover muscle. In addition, the chest muscles pectoralis major and triceps brachii are also involved.
The close grip bench press also results in a slightly different position of the elbows. This causes the point of contact on the chest to flare out slightly. This can place additional stress on the shoulders and wrists. In addition, it is not easy to alternate between close grip bench press and isolation exercises.
Increased tension on triceps
When performing a close grip bench press, the tension on your triceps increases. In order to perform this exercise properly, you must use good form and proper tempo. To begin with, lower the weight slowly. Pause at the bottom of the movement before quickly pushing up. This will allow you to squeeze your triceps as you lift.
A common mistake when performing a close grip bench press is to hold the bar with a very narrow grip. This places more tension on your triceps and less pressure on your deltoid muscles. In addition, this technique can be much better for those who suffer from shoulder pain. Using a close grip will also keep your arms perpendicular to the ground. In addition, the lack of excessive stress on the shoulder joint will allow you to work these muscles to the best of their potential.
Less stress on shoulders
Close grip bench press is a great exercise for shoulder pain sufferers because it puts less stress on the shoulders. This type of bench press also emphasizes the chest and triceps muscles. Close grip bench presses place less stress on the shoulders because the arms are not as abducted as with a standard bench press, which makes the movement less stressful on the joint.
The grip width on a close grip bench press should be shoulder-width apart and the elbows should be close to the body. You can also perform a close grip bench press using a standard overhand grip or thumbless grip. However, these methods are not as safe as a full grip regular variation.
Reduced involvement of pecs
The close grip bench press is a variation of the traditional bench press, but offers a different challenge. In addition to the pecs, the exercise recruits a variety of other muscles and joints, including the deltoids, rotator cuff stabilizers, triceps, and forearm musculature. The close grip also challenges core strength and shoulder stability.
Close-grip bench presses involve the pecs less than a standard bench press, which leads to increased protraction. For this reason, the bar should be low on the chest, while the elbows are close to the body. Using the incorrect grip, however, can result in greater glenohumeral internal rotation.
Safety considerations
When performing the close grip bench press, there are many things to consider to ensure safety. For example, the bar path point of contact should be slightly lower than the standard bench press. It is also important to ensure that your elbows and wrists are stacked over each other. Avoid flaring your elbows or putting too much pressure on the triceps muscles, which can cause injury.
The close grip also requires more balancing than the standard bench press. A lack of shoulder mobility can lead to postural imbalance, which can cause the weight to dip to one side. This is why it’s important to ensure that you have good shoulder mobility before attempting the close grip bench press.
Proper form
Using proper form when performing a close grip bench press is critical to the effectiveness of the exercise. People often perform the exercise with their hands too close together, which will reduce the force that the exercise produces. Instead, use a shoulder-width grip, which will allow for full range of motion and full contraction of the muscles while putting less strain on the joints. Another common mistake is using momentum to cheat the weight up, which increases the risk of injury and decreases the stimulus to the muscles. Using proper technique will maximize the activation of your triceps muscle, and help you build more muscle.
While the majority of people perform close grip bench presses with proper form, some athletes make common mistakes that can negatively impact their results. For instance, some athletes fail to use the proper hand positioning, causing their wrists to be compressed. Likewise, they don’t perform the full range of motion, which can negatively impact their muscle growth.
