The Bench Press is the pinnacle of upper-body strength training. It is a vital compound exercise that is commonly regarded as the foundation of pec growth. It has enough meat in its simplest form. However, the tight grip bench press, a sister of the ordinary bench press, has recently gained popularity. It doesn’t help that several self-proclaimed fitness experts have been talking about how this is undoubtedly the secret sauce you’ve been missing all along.
While we love the tight grip bench press and have used it to stress our triceps for years, it is not the best workout for everyone. While performing this exercise, a few basic rules must be followed. Otherwise, it will smash your shoulders. What makes it challenging is a very tiny margin of error. Even a slight error might shift emphasis to areas that you can do without.
That is why we have compiled this list of close grip bench press options. If you haven’t mastered the tight grip bench press, this article will shed some light on the finest choices for you. Buckle up and enjoy the read.
Close Grip Bench Press
Close Grip Bench Press is an excellent bench press variation that improves triceps strength and hypertrophy, lockout performance, and can assist reduce shoulder stress. Athletes of strength, power, and fitness can use this exercise in their strength and hypertrophy regimens to improve performance in lifts such as the bench press, snatch, jerk, log press, handstand push-ups, and others.
It is usually done on a flat bench and works the same three muscles as a regular bench press. But there is a distinction to be made, and it is significant. The focus moves firmly onto the triceps with the tight grip bench press, whereas the chest performs the heavy lifting on the traditional variant. So, look at this as a triceps workout rather than one for the chest.
Alternatives of Close Grip Bench Press
If you haven’t mastered the close grip bench press, the following are the alternatives for you:
- Push Up with Close Grip
- Dumbbell Press with Close Grip
- Press on Board
- Push and Hold Press
- Bench Press with a Pin
Push Up with Close Grip
The other helpful version of the close-grip bench press is the close-grip push-up. This action may be regarded as a regression, yet it may be a good variation for novice athletes attempting to improve their bench form. Close-grip push-ups are an excellent alternative if you want to add some lighter volume to your triceps with a technique that is quite like the close-grip bench press.
Dumbbell Press with Close Grip
Dumbbell bench press with close grip is a unilateral version of the close-grip barbell bench press. You may fix any asymmetries and physical imbalances that may go unnoticed with barbells by utilizing dumbbells. It can also allow lifters to customize wrist, elbow, and shoulder joint angles if the predefined barbell location is unpleasant or taxing on the joints.
Press on Board
The press onboard, like the close-grip bench press, is a partial range of motion bench press that isolates the triceps and chest. The content of motion is reduced to the thickness of the board by doing a close-grip bench press to a board (placed on the chest). It, in turn, limits shoulder horizontal extension, putting more strain on the triceps to extend the elbows.
Push and Hold Press
The push press is an excellent overhead pressing exercise that targets the triceps and shoulders. The push press, like the close-grip bench press, is heavily reliant on triceps lockout strength. This exercise may also be used to stress the triceps to strengthen elbow extension and lock out performance.
Bench Press with a Pin
The pin press is a bench press variant used to target deficits in lockout strength and triceps performance. It may also be used to target specific ranges of motion in the bench press that is lacking. The lifter must rely on the concentric power of the triceps and chest muscles to lift the weight off the pins by positioning the hooks at a certain height, generally 1-3 inches off the chest in the bottom of the bench press.
In the end, the close grip bench press is always a better bet. They will, without a doubt, engage the chest. If that’s what you intended, they’re not a primary chest workout. They are primarily triceps-focused, with the trunk being a secondary muscle involved in the exercise. So, you must concentrate your training on optimizing work over a wide variety of joints. Do not focus on your day-to-day activities to change the workout to lift more weight; in the long term, you will become weaker. Exercise daily will boost your stamina, and you will stay healthy.
Having completed my Bachelor’s degree in medicine and currently pursuing a house job at a well-reputed hospital in California, I decided to utilize my spare time in sharing knowledge with others through my blog. Apart from my time spent in the medical field, I love to read fiction novels and go on long drives.