It makes training more fun and encourages adherence… Hold a pair of dumbbells with your palms facing in (neutral grip) and sit on a bench, positioning the ends of the weights on your hips. In fact, the bench press works your neck, chest, biceps, and even your core. The reverse-grip bench is a forgotten art form. It’s how I’m strongest, personally (I’ve benched 455 and 405×5 with a regular grip, and 475 and 405×8 with a reverse grip), and it’s probably a better upper pec developer than bench with a pronated grip. Common close grip bench press mistakes you need to avoid. Learning proper close-grip bench press form is easy with the step by step close-grip bench press instructions, close-grip bench press tips, and the instructional close-grip bench press technique video on this page. Close Grip Bench Press Benefits By […] When done properly, it yields improvement in far more than just your pecs and shoulders. Our close grip bench press standards are based on 83,000 lifts by Strength Level users. Where with the standard bench press you want to keep the upper arms at a 45 to 90 degree angle to the torso (at the bottom of the exercise) to keep the focus on the pectorals, with the close-grip bench press you want to keep the elbows in to keep the focus on the exercise’s main target: The Triceps. And, as another bonus, doing the close grip bench press will make your bench form more refined. It is a staple in any training regimen and is generally used by not only bodybuilders but also by ordinary gym trainees.

The upper arm should be 45 degrees from the body or closer. The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps.
close-grip bench press is a exercise for those with a beginner level of physical fitness and exercise experience. Raise the dumbbells to the lockout position at the top.

Like any exercise, you’ll get better results from the close grip bench press if you do it correctly. Jorday. Learn the correct way to perform a close grip bench press to maximize muscle gain and to reduce the risk of elbow injuries. Close Grip Bench Press Standards (lb) Close grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. It Is Easy To Set Up. 02-20-2005, 12:55 PM #1. What about the reverse-grip bench press? Improper form may allow you to lift more weight or do more reps, but it also increases your risk of injury, and may even make the exercise less effective. 2. The triceps have three distinct heads, the lateral, medial and long heads, and all three are called upon for maximal recruitment during the close-grip version of the bench; few moves will … Thread Tools. When used in conjunction with the other pressing exercises, the close-grip bench press can complete a balances pressing program that targets the shoulders, chest, and triceps. After lying on your back, push the weights up and hold them at your chest level. RELATED: 9 Killer Tricep Exercises That Actually Work. Advanced Search. Let's argue about close grip bench press form; Closed Thread. The bench press exercise is crucial for developing upper body strength and stamina at any fitness level. As long as you have a bench, bar, and weights, you can pull off a close grip press with no hassle. In this article: Close Grip Bench Press; How to Do a Close Grip Press; Close Grip Barbell Bench Press Benefits; Close Grip Bench Press Form: A Step-by-Step Guide What about the reverse-grip bench press? It is your initial position. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread .