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The close grip bench press is a popular exercise targeting the triceps and chest.
Closegrip bench. This means that the close grip bench may have its own dedicated day depending on one s weaknesses. Male close grip. Gender male female.
The three major muscle groups that it activates are the pectorals the anterior delts and the triceps. It s most commonly used by powerlifters to help them build a bigger 1 rep max on the bench press but it can. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together which places more of an emphasis on the triceps.
The bodyweight of women entering close grip bench press lifts on strength level is on average heavier than those entering bench press lifts. 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. This narrower grip shifts emphasis away from your chest and onto your upper chest shoulders and triceps.
For those with a stagnating bench press it d be wise to accumulate volume on the close grip bench during a dedicated day. Our close grip bench press standards are based on 85 000 lifts by strength level users. Close grip bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight.
Kilograms kg pounds lb age range. The close grip bench is perhaps the most common assistance exercise for the bench press an assistance exercise being defined as a variation of the basic exercise. 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 an assistance lift for the bench press done with a narrower grip. The average close grip bench press entered by women on strength level is less heavy than the average bench press. Close grip bench press benefits risks adjusting the placement of the hands to just slightly less than shoulder width apart often called narrow grip or close grip shifts the emphasis from the larger muscles of the torso to the smaller muscles of the arms specifically the triceps and forearms.
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