Close Grip Bench Press: Effective Exercise For Building Triceps

Muscle and Strength discusses two moves for building triceps. These are the dips and the close grip bench press. This article puts them head to head against each other to find out which one is far superior in pumping arm size. If you’re choosing certain exercises to target a body part, it is important to choose wisely. Keeping yourself efficient all throughout the training can get quite challenging but doing the appropriate moves is a real task. Which one is better?

Let’s analyze which one can really bring us closer to our goals. Having ripped and developed triceps can fill out any shirt so long as you’re using the right moves. Multi-joint exercises are your allies when it comes to packing muscle gains in a short period of time. This brings the parallel dip and the close-grip bench press in the center stage.

Find out more about the pros and cons of these two exercises. Check which one’s more suitable for you! Here you go:

Which Builds Better Triceps?

This isn’t more prevalent than with triceps. Building big, ripped and developed triceps can fill out any t-shirt if built with the right exercises. You have read before about how multi-joint compound movements are best for packing on the most amount of muscle in the least amount of time. So, when it comes to triceps both the parallel dip and the close-grip bench press immediately jump out as the two big boys on the block for triceps mass. Read more…  

Muscle and Performance says that there are those who commit some mistakes in executing the move. Well, this isn’t such a big deal for some but you might want to steer clear of bad form.

First, let’s tackle the muscle itself. The triceps have three heads: the lateral, medial and long heads. The exercise utilizes these three in order to overload these better. A lot of bodybuilders make use of this exercise because of its capacity to pump up gains in the triceps area. Too many of them use a very close grip: this means less than 6 inches apart. They think that the closer the hands are on the bar, the better because of the emphasis it puts on the triceps.

There’s another side to the story though: research says that there’s not much of a difference. It only increases the stress and tension in the wrists and elbow joints. If your grip is narrower, you need to make some changes. You’ll have to spread your hands out along the bar. The right position matters because you would want to have just enough tension to hit the target areas. For additional tips, check this out:

Troubleshooting 101: Close-Grip Bench Press

The close-grip bench press is one of the few compound (or multijoint) exercises for the triceps. 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 overload this trio of muscles better. Read more…

This move is considered a big part of the compound exercises because it is similar to a classic bench press. The closer grip works wonders because it focuses on the triceps instead of the chest muscles. If your routine is not too long, you might want to add an isolation triceps exercise after the press.

Here are tips on how to execute the move: first, your initial position should be lying on a flat bench. Hold the barbell while making sure your hands are on your shoulder width and your arms should be straight up. Position your feet firmly on the ground.

The next step is movement. Lower the barbell to your chest keeping your elbows close to your body. Push up while extending your arms and putting emphasis on your triceps contraction. Try exhaling when you’re pushing, and inhaling when lowering the bar.

Tricep Workout

Even though the closer the grip the more you work your triceps, you can’t narrow the grip too much because the range of motion decreases considerably. It could also hurt your wrist joint and decrease the balance of the bar. Whenever I do bench press or close grip bench press I like to raise and cross my legs to keep my back flat on the bench. Do not arch your back when doing any type of bench press. It’s a good practice to lower the bar without touching your chest. Read more…

ScottHermanFitness shows us How To: Close-Grip Barbell Bench Press:

You’re using your hands through this exercise. Grip plays a big role in this case. Pressing is a lot of work and you’ll need to have the kind of formula that will back you up and improve your grip strength.

Liquid Grip is most effective in this case. Not only does it improve your strength, but it is also responsible for pushing your capabilities to the limit.

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