Last Updated on September 30, 2022
The Close Grip Barbell Bench Press is a highly effective exercise that targets the chest, triceps, and shoulders. Also known as the Narrow Grip Barbell Bench Press, this compound movement is a staple in many strength training routines, particularly for those looking to enhance upper body strength and muscle definition.
Benefits
- Triceps Development: The close grip places significant emphasis on the triceps, helping to build size and strength.
- Chest Engagement: While not as chest-focused as a traditional bench press, it still provides ample activation for the pectoral muscles.
- Shoulder Strengthening: Stabilizing the bar during the press engages the anterior deltoids, enhancing shoulder stability and power.
- Improved Lockout Strength: This exercise is particularly beneficial for improving the lockout phase of pressing movements.
Steps to Perform the Close Grip Barbell Bench Press
- Setup:
- Lie flat on a bench with your feet firmly planted on the ground for stability.
- Keep your back flat against the bench and ensure your shoulder blades are retracted.
- Grip the Barbell:
- Grasp the barbell with a close grip, approximately 12 to 16 inches apart (about shoulder-width or slightly narrower).
- Ensure your wrists are aligned with your forearms to avoid strain.
- Unrack the Barbell:
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- This is your starting position.
- Lower the Barbell:
- Slowly lower the barbell toward your chest, keeping your elbows close to your body.
- Lower until the bar just touches the middle of your chest.
- Press the Barbell Upward:
- Push the barbell back up to the starting position by extending your arms fully.
- Lock your elbows at the top to complete the repetition.
- Repeat:
- Perform the desired number of repetitions, maintaining proper form throughout.
Tips for Proper Form
- Keep your elbows tucked in to protect your shoulders.
- Avoid flaring your elbows out during the press.
- Maintain a neutral spine and keep your core engaged.
- Use a spotter if you are lifting heavy weights to ensure safety.
Common Mistakes to Avoid
- Widening the Grip: This reduces triceps activation and turns it into a regular bench press.
- Bouncing the Bar off the Chest: This can lead to injury and reduces the effectiveness of the movement.
- Flaring Elbows: Puts unnecessary strain on the shoulder joints.
- Arching the Back Excessively: Maintain a natural arch to avoid lower back strain.
Variations
- Incline Close Grip Bench Press: Targets the upper chest and triceps.
- Decline Close Grip Bench Press: Focuses on the lower chest and triceps.
- Close Grip Dumbbell Press: Adds a stability challenge and greater range of motion.
Incorporating into Your Workout
- For Strength: 4 sets of 4-6 reps with heavier weights.
- For Hypertrophy: 3 sets of 8-12 reps with moderate weights.
- For Endurance: 3 sets of 12-15 reps with lighter weights.
The Close Grip Barbell Bench Press is an essential exercise for anyone looking to build upper body strength, particularly in the triceps and chest. Incorporate it into your training regimen for balanced muscle development and improved pressing power.
