How To Do Close Grip Bench
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Start the exercise by picking up a pair of dumbbells weighing about 25 lbs off the ground holding them with a neutral grip. The close grip bench press is a great bench press variation that increases triceps strength and hypertrophy lockout performance and can help minimize stress on the shoulders. When the arms stay closer to the body the pec major s role is de emphasized because of the reduced range of motion in the shoulder.
This variation is the close grip bench press. Https goo gl 5iyraj buff dudes exercise tutorial how to. 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 close grip press is a great option when the desire is to emphasize the triceps and anterior deltoids slightly more than a basic bench press in a similar way to a parallel bar dip. Close grip bench press strength standards help you to compare your one rep max lift with other lifters at your bodyweight. The traditional bench press is a good way to build up the pectorals but there is another variation that will benefit you as well.
The standard bench press works your chest shoulders and triceps with the chest muscles doing the bulk of the work whereas the close grip bench press moves the focus to the triceps. Assume a lying position on the flat bench and keep the dumbbells close to the chest while crushing or squeezing the weights together. The close grip bench press is a popular exercise targeting the triceps and chest.
To learn how to perform the close grip bench press properly i want you to do the following. Male close grip. How to perform close grip press.
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