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The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps.

Bench press close grip. The close grip bench press is one of our favorite pressing exercises despite not being the first thing that comes to mind this technique is a great addition to your workout and the close grip bench press benefits will have you trying it out in no time. The movement will also indirectly target the muscles of the chest and shoulders. A bench press performed with the hands far apart wide grip shortens the range of motion lessening the contribution of the triceps.

A close grip bench press can also be performed with dumbbells or a barbell with neutral grips. Full 12 week push pull legs program build muscle strength. A lifter can elect to lower the bar to nipple level to the xiphoid process or even further to the abdomen.

Our shoulders and triceps. 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. Besides simply being uncomfortable gripping the barbell too narrow can result in two issues first it s going to internally.

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. The close grip bench press is a lighter variation of the bench press often used as an assistance lift in powerlifting programs given that it bulks up the muscles that tend to limit our 1 rep max bench press strength. Http goo gl x8hel5 full 12 week muscle building 4 day split program.

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