That’s why this exercise is so popular with powerlifters looking to boost their bench press performance. It's a very popular assistance movement used in powerlifting circles, particularly by those lifters who need to increase triceps mass and strength to bring their bench press poundages upward. The close grip bench press is the best way to target your triceps without doing an isolation exercise. The Triceps are no pushover…they need serious workload to build substantial mass and strength. 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. 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. They can take a beating and kickbacks just won’t cut it. With a close grip bench press,chest or triceps hits more? That’s where this exercise comes into play…it’s a variation of the Close Grip Bench Press, the classic mass-builder for […] The close-grip bench press is one of the best bench variations for improving tricep strength, and it’s often a variation that gets performed incorrectly. As the name implies, you bring your hands closer together when compared to the traditional bench press, with your index fingers right at the smooth part of the bar. The exercise is very easy to do and you will perform it perfectly if you adhere to the instructions on doing the … Recently,from a magazine, I just find out that close grip pull ups is for mid back mainly, so I wonder that, with opposite side of muscle, is it the same idea that, chest works more with close grip bench? If you want big, strong arms, you need to press, and you need to press HEAVY. The Close-Grip Bench Press is one of the best Bench Press variations available. Thanks. The California press is a hybrid movement which is actually a cross between a close-grip bench press and a lying triceps extension. If you find yourself struggling to lock out your elbows during regular bench presses, the close grip bench … Close-Grip Bench Press Recap. Mix tempo and pauses into your close-grip pushup training to seriously blow up your triceps with no equipment at all in this move from fitness director Ebenezer Samuel, C.S.C.S. In order to utilize optimal close grip bench press form that maximizes the stress on your triceps while keeping your wrists, elbows and shoulders protected from injury, you’ll want to: Hold onto the bar using a shoulder-width grip and keep … INTRODUCTION: THE CLOSE GRIP BENCH EMPHASIZES THE TRICEPS. The close-grip bench press is a popular exercise targeting the triceps and chest. The close grip barbell bench press (barbell) is a great exercise to develop the triceps and aid in bench pressing performance. Begin with 4-5 heavy sets of your favorite tricep-dominant press: close-grip bench press, decline bench, dips, reverse-grip bench, or close-grip floor press. Close grip bench presses are one of the most movement-specific ways to strengthen your triceps. It will also help you increase your bench press and maximize strength gains. If you really want to maximize growth, try adding accommodating resistance (chains or bands) to overload the top half of the movement which is the phase that emphasizes the triceps.