Close grip bench press vs normal. Watch our product overview to see how Close works.

Close grip bench press vs normal. If you have a history of shoulder injuries, the dumbbell bench press might be a safer option due to its greater range of motion and reduced stress on the joint. close, end, conclude, finish, complete, terminate mean to bring or come to a stopping point or limit. The close grip bench press is a more difficult exercise to perform than the tricep extension, as it requires more coordination and stability. Apr 16, 2024 · The narrower grip allows the elbows to tuck closer to the body, reducing the risk of shoulder impingement, a common issue in wide grip bench press. 5 x 3. Email, calls, and SMS are logged automatically into one easy-to-use CRM—so your team always has full context. Jul 20, 2024 · The bench press is a staple exercise for building upper body strength and muscle mass. Now just place your hands closer together, and voila! You've Jul 19, 2017 · Bench press wide grip vs bench press close grip. May 21, 2024 · We discuss 8 close grip bench press benefits, and how it can help your overall muscle gain and strength. I feel more stable and stronger on the bench with a closer grip, even if that Nov 2, 2023 · A close grip bench press is generally regarded as your hands being shoulder width apart or just inside. Having strong triceps is beneficial for many reasons, and training them can help push you to new upper-body gains. Let’s break it down. For my normal bench I hold my ring finger on the ring of the barbell, and close grip I have my index finger just on the knurling. Nov 17, 2022 · Learn how the wide-grip bench press and narrow- or close-grip bench press differ, which muscles each work, and which variation is best for you. A wide grip activates more chest and shoulders and less tricepswhile a close grip involves more tricep Instructions for the close-grip bench press. But within this iconic exercise lies a subtle yet impactful variation: the close grip bench press. Feb 1, 2025 · The bench press is a staple exercise for building upper body strength and muscle mass. A closed and more conventional grip has your thumb wrap around the bar. Which exercise would you recommend over the other? Jan 6, 2024 · Learn how to master the bench press grip for max strength and safety. Yes, you can incorporate both exercises into the same workout, but it’s important to prioritize the flat bench press and use the incline close grip bench press as an accessory exercise. The narrow grip also increases the range of motion and therefore time under tension as well. Feb 27, 2024 · Wide-Grip Bench Press The wide-grip bench press is performed with your hands gripping the barbell well outside of your shoulder-width. Close grip bench press shifts the focus from the chest to the triceps the closer you move your hands together. Effect of Grip Width on Range of Motion Saeterbakken et al. Dec 31, 2007 · I’m still a beginner, been training since the summer of 07. Taking Your Training to the Next Level: Incorporating Supine Chest Press and Bench Press That's close grip. Mar 1, 2024 · The regular bench press also involves the triceps and anterior deltoids, but to a lesser extent than the close grip bench press. i noticed that i can bench 80 KG (176LBS) with wide grip bench press and 90 KG (198LBS) with close grip bench press. Its more a function of all your proportions, grip width on bench press more associated with your shoulder width, than length of arms. But did you know that there are different variations of the bench press that target different muscle groups? One popular variation is the close grip bench press vs regular, and understanding the differences between the two can help you maximize your gains and avoid injuries. I realised recently that I can bench press at least the same, but probably more, using a close grip. how and why ? Jan 3, 2024 · We breakdown the reverse grip bench press, including how to do it, benefits, and whether or not you should incorporate it into your program. Jun 7, 2024 · The Close-Grip Bench Press is a strength training exercise that targets the chest, triceps, and shoulders. Apr 2, 2024 · The close grip bench press uses a narrower grip than the standard bench press, which places more emphasis on the triceps and less on the chest. I bench with a powerlifter close grip ( realistically mid width grip) because it's still strong while not being quite as tricep focused as a pointer finger on the edge of the smooth. com/downloads/the-alpha-body/New to Training? Gain 10-20lbs of Muscle in 6-12 Months!http://outalpha. While the close grip bench press and skull crushers are excellent choices, there are other effective tricep exercises you can Abstract The aim of the study was to compare the EMG activity performing 6RM competition style bench press (flat bench-wide grip) with 1) medium and narrow grip widths on a flat bench and 1) inclined and declined bench positions with a wide grip. Giving or spending with reluctance; stingy: He is known to be close with his money. Apr 7, 2024 · The dumbbell bench press is a fundamental exercise for building a strong and well-defined chest. So if you naturally grab the bar in a really wide position, a narrow grip bench press will look more like a “medium” grip bench press for others. This article will delve into the differences between these two variations, exploring their benefits, drawbacks, and how to choose Close Grip Bench Press vs Bench Press Measured in lb Exercise View Standards Swap Daniel, 20M here. Individual Anatomy and Injury History: Consider your biomechanics, joint health, and shoulder or elbow injury history. Standard Grip The Closegrip Bench Press is a variation of the standard Bench Press in which your hands are placed closer than your normal grip. If you are looking for a more challenging exercise that allows for a greater range of motion, the incline close grip bench press is a good choice. Aug 12, 2025 · So, which type of bench press is harder and why? Dumbbell, incline, close grip, neutral grip, reverse grip, Spoto, and floor press can all be considered harder than a traditional bench press. The close of a period of time or an activity is the end of it. The Close Grip Bench Press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders, perfect for building upper body strength. The close grip bench press places less stress on the shoulders compared to the regular bench press, making it a safer option for individuals with shoulder issues. Playing around with grip widths can bring better results but width changes should be performed slowly over time as they are two very different techniques with different biomechanical requirements and different force output advantages and disadvantages. When a shop…. Close definition: to put (something) in a position to obstruct an entrance, opening, etc. The close grip incline bench press has a shorter range of motion compared to the wide grip variation. Jul 9, 2024 · This blog post will delve into the differences between the reverse grip bench press and the close grip bench press, exploring their benefits, drawbacks, and how to choose the best variation for your fitness goals. Wide Grip vs Close Grip Bench Press and Muscle activity At full extension, the narrow grip allows a great squeeze in the inner pecs. This will place more stress on your triceps in an attempt to build them up stronger. It can be used as both a verb and an adjective, often confusing many people. Feb 28, 2024 · Close grip bench press, on the other hand, follows a horizontal pushing motion, where the bar is lowered and pressed towards the chest with a narrow grip. Sep 23, 2023 · The close grip bench press, otherwise popular as close grip barbell bench press, is a strength-gaining, upper-body pressing exercise that engages your triceps and the chest muscles. Apr 18, 2025 · As an adjective, "close" describes something located or occurring nearby, either in terms of physical space or temporal proximity. That indicates that while the sternal head isn't being used much in narrow benching, the clavicular head is used heavily. Nov 25, 2024 · The bench press is a staple exercise for anyone looking to build a strong and powerful upper body. Hi people, Im trying to improve my triceps by switching up my tricep exercises and im tryign to decide to choose close grip bench press or overhead tricep extensions to do along with regulard tricep pushdowns. CLOSE definition: 1. Here's a detailed guide on the 4 types of bench press grips along with their pros and cons! Jan 3, 2024 · We breakdown the reverse grip bench press, including how to do it, benefits, and whether or not you should incorporate it into your program. But, they don't outweigh the 6 cons that we'll discuss in this article. In addition, a wide grip bench press reduces the range of motion of the movement, which decreases the amount of work required to press the barbell. Definition of close 1 verb from the Oxford Advanced Learner's Dictionary. Hi Fittit, I am making slow progress on bench press while gaining very fast on deadlift and squat. Mar 23, 2024 · The close grip bench press has a greater range of motion than the tricep extension, allowing for a deeper stretch and contraction of the triceps. See examples of CLOSE used in a sentence. Limited research … Mar 25, 2024 · Bench press variations are a staple in any chest workout routine, and two popular options are the close grip bench press and the incline bench press. But when it comes to grip, there are two main options: the regular grip (pronated grip) and the neutral grip. Jun 13, 2024 · In this blog post, we’ ll delve into the differences between close grip bench press vs normal, exploring their benefits, drawbacks, and how to choose the right variation for your fitness goals. Is that true? If so, why? The only difference is that the ROM is reduced in the wide grip bench press, but that holds true for both triceps and chest. Aug 30, 2024 · The Shocking Truth About Close Grip Bench Press vs Normal Weight: Which is More Effective? The bench press is a cornerstone exercise for building upper body strength and muscle mass. Feb 8, 2025 · The bench press is a cornerstone exercise for building upper body strength and muscle mass. Is this a strange technical May 2, 2022 · In this head-to-head wide vs narrow push ups comparison, you’ll learn which of these two push up variations is best for gaining size, which is best for building strength, and whether or not you should include both exercises in your routine. I used to do regular grip flat bench (pinky just about touching the ring) and close grip often, but have since not done close grip in a few months. Each variation targets different muscle groups and provides unique benefits, making it crucial to understand their differences and incorporate them into your training regimen wisely. Watch our product overview to see how Close works. The choice between a neutral grip bench press and a regular bench press ultimately depends on your specific goals, strengths, and limitations. The standard bench press is better for building chest muscle than the close grip bench press. Mar 28, 2024 · The close grip bench press is a variation of the bench press that involves placing your hands closer together on the barbell. Jul 31, 2024 · One popular variation is the close grip bench press, which is often compared to the standard or normal weight bench press. Oct 18, 2024 · The bench press is a cornerstone of any strength training program, and for good reason. However, variations exist, including the close grip bench press and the wide grip bench press. Learn more. Dips offer a comprehensive chest workout with a focus on the triceps and upper chest, while Feb 29, 2020 · The Spoto Press is one of the best workouts you can do with a bench. Can I do both close grip and regular bench press in the same workout. com May 2, 2022 · In this close grip vs wide grip bench press comparison, you’ll learn which bench press grip is the best strength, hypertrophy, and injury prevention. Nov 15, 2024 · Key points But when it comes to maximizing your gains, the choice between a close grip bench press and dumbbells can be a tough one. It’s fortunate that this exercise is actually quite better than the ones provided by other tricep-focused workouts, as this exercise is Mar 28, 2024 · The close grip bench press is a variation of the bench press that involves placing your hands closer together on the barbell. Sep 22, 2024 · Learn how the close-grip bench press can help you bench press more weight, and how to use it build bigger shoulders, triceps, and upper pecs. Jan 13, 2017 · Like the close-grip bench press, dips are also a compound movement that targets all three heads of the triceps and also like the close-grip bench press, if not perform correctly, can involve more chest activation than triceps. Mar 24, 2024 · The wide grip incline bench press, on the other hand, places more emphasis on the middle and lower chest muscles, as well as the shoulders. Wide grip does elbows out to up, narrow does elbows down to up. Anything at least a hand narrower than that is close grip. Jun 7, 2018 · Ever wonder what percentage of your 1RM to program squat, bench, and deadlift variations at in comparisons to your competition movement? Here's your answer. Le So for some reason, my close grip incline bench press is way stronger than a normal grip incline. Mar 6, 2024 · What To Know The narrower grip in a neutral grip bench press shifts the emphasis towards the triceps and shoulders, while still engaging the chest muscles to a significant extent. The close-grip bench press typically has a shorter range of motion, meaning the barbell travels a shorter distance from the chest to the starting position. Hello Since a few weeks i added close grip bench press to my schedule for when i'm training my arms. In the close grip bench press, the elbows should be tucked closer to the body, forming a 45-degree angle with the torso. However, it’s important to note that there is no way to divide the pectoralis major in terms of inner or outer because it simply starts inner and ends outer. I think close grip bench and spoto press are better lifts both for strength and hypertrophy. Learn about this workout and how to perform it responsibly with this useful workout guide! Mar 20, 2023 · The close grip bench press is more of a triceps exercise than a chest exercise. Jul 29, 2022 · The wide grip bench press allows you to maximally recruit the pec muscles, which are responsible for producing maximum force off the chest. how and why ? Feb 28, 2024 · Close grip bench press, on the other hand, follows a horizontal pushing motion, where the bar is lowered and pressed towards the chest with a narrow grip. The good news? You don’t have to choose just one. See how the exercise is performed, the proper technique, and which muscles are worked. But what about the close grip bench press? Is it just a variation, or does it offer unique benefits that make it worth adding to your workout routine? May 4, 2025 · The close-grip bench press is effective for targeting and strengthening the triceps, while the wide-grip bench press can enhance overall pressing strength and engage the biceps more. If you want to focus on building chest strength and size, the wide grip bench press is a good option. To bring or draw something to a close means to end it. . Skull crushers are an isolation exercise that targets the triceps. Recently I’ve been alternating OHP and Close Grip Bench at the end of my workouts and worked up to 250x11 today. Would anyone mind if I closed the window? She closed the gate behind her. This grip variation emphasizes triceps activation and targets the inner chest muscles more effectively. May 4, 2025 · Both are great — and neither is better — but they do serve different purposes. Nov 17, 2022 · Compared to the wide- or normal-width chest press, the close-grip bench press is best for working on your triceps. I wouldn't go changing things unless you have a reason to. In this article, we’ ll delve into the close grip bench press vs normal weight debate, exploring the differences in muscle activation, benefits, risks, and technique. SUBSCRIBE for more valuable fitness content! Mar 3, 2024 · The wide-grip bench press may be more suitable if you like to build a bigger chest. more Mar 8, 2024 · The incline close grip bench press and the flat bench press are two fundamental exercises for building chest mass and strength. Related: Close grip bench press vs normal grip Dips vs diamond push ups Feb 27, 2024 · What To Know The incline close grip bench press is a variation of the close grip bench press that is performed on an incline bench. But did you know that there are different variations of the bench press, each targeting specific muscle groups and offering unique benefits? One such variation is the close-grip bench press, which has gained popularity among athletes and fitness enthusiasts alike. For the past month I decided to focus on getting a bigger arch and wider grip on the bench press, and I've never felt weaker. Mar 27, 2024 · What To Know In this blog post, we’ll explore the key differences between the incline bench press and the close grip bench press, and discuss which exercise is right for you based on your fitness goals. "Close" also refers to strong emotional bonds or intimate relationships between people. to change from being open to not being open, or to cause something to do this: 2. [transitive, intransitive] close (something) to put something into a position so that it covers an opening; to get into this position synonym shut. Dips place a greater emphasis on the upper and outer chest fibers, while close grip bench press targets the lower and inner chest more effectively. Both exercises are staples in any strength training routine, but they offer distinct benefits and target different muscle groups. Jan 5, 2024 · Watch a short summary of the muscles used in the wide vs. Another measure method is 5 finger lengths inside your normal bench press grip. Lie on a bench, holding a barbell or dumbbells with an overhand grip, palms facing each other. 250x10 comes out to 333x1 on 1RM calculators, so I think 250x11 would be around 335-340 range. I’ve done 335x1 TNG with that grip, 315x3, and 275x8. Gets a bit more confusing, because the number one UPPER chest builder is the reverse grip bench press, which also uses a fairly narrow grip. While “close” may seem like a simple word, it is pronounced and spelled in two different ways. ; shut. Jan 2, 2024 · Life Get a Grip The endless debate over a “wide” versus “close” bench-press grip made me wonder: Why is fitness advice so conflicting? And does any of it actually matter? Nov 29, 2024 · The bench press is a cornerstone of any strength training program, but did you know that there are different variations of this exercise? The close grip bench vs regular debate is a hot topic among fitness enthusiasts, with each variation targeting different muscle groups and offering unique benefits. The close-grip bench press shifts the focus to your triceps and your anterior deltoids, but engages your chest muscles to a lesser extent. But did you know that the grip width you use can significantly impact the muscles worked and the benefits you receive? This article will delve into the differences between close grip bench press vs wide grip, exploring their advantages, disadvantages, and how to choose the right grip for your goals. In this case, it is a full range of motion bench press with a narrower grip than used in the competitive version of the movement, similar to a stiff-legged deadlift or a low Jul 11, 2024 · When it comes to upper body strength training, the bench press is one of the most iconic and fundamental exercises. How to Oct 14, 2024 · The bench press is a staple exercise for building upper body strength and muscle mass. I have been told that close grip works the triceps more, and wide grips favours the chest. Find out how strong you are compared to other lifters at your bodyweight. Standard Grip Bench Press“ LIKE this video if you learned something new! COMMENT your thoughts on this topic. The wide grip bench press places more emphasis on the chest muscles than the close grip bench press. Is this normal? I use fairly standard grip widths. The Anatomy I bench about 305 right now and my close grip and bench are almost the same. For overall strength and muscle mass: Bench press is the superior option due to its compound nature and heavy weightlifting capacity. Twelve bench press athletes competing at national and international level participated in the study. Close grip is a more generic strength/hypertrophy exercise for triceps and easier to setup. Your hands are inside shoulder-width apart, and some people even place their hands so their thumbs are touching. Jan 24, 2014 · My normal bench grip is about 16-18". Two popular variations are the close grip bench press and the wide grip bench press. Whether you’re looking for strength, size, or balance across your pressing muscles, there’s a way to program both. Jun 18, 2025 · The neutral grip bench press is a fantastic pressing variation for working around shoulder discomfort and building a strong upper body. wide vs. Apr 10, 2024 · The choice between bench press vs supine depends on individual fitness goals and capabilities. This comprehensive guide delves into the close grip bench press vs incline debate, comparing their mechanics, benefits, and effectiveness in building a well The close grip bench press is a variation of the traditional bench press exercise where the lifter holds the bar with a narrow grip, usually with the hands placed closer than shoulder-width apart. Tips on standard, close, and wide grips plus Powertec’s Workbench Olympic Bench. close-grip bench press. However, the way you position your hands on the barbell can significantly affect the muscles you’re engaging and your overall performance. narrow grip What muscles does the close grip bench press work? Benefits of the close grip bench press How to do the close grip bench press with proper form Variations and alternatives of the close grip bench press Everyone is familiar with the king of chest exercises: the . This narrower grip shifts the emphasis from the chest to the triceps, making it an excellent exercise for building tricep strength and mass. Let me know if you have any questions. However, there are many variations of the bench press, each targeting different muscle groups and offering unique benefits. Jan 5, 2024 · The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. Feb 12, 2014 · In this bench press form analysis we’ve established that the best way to bench for the purposes of powerlifting, the way that both minimizes range of motion and the relevant leverage on the system, includes as wide of a grip as possible and as big of an arch as possible. 4 Bench Press Grip Width - Close vs Wide Grip Bench Brazos Valley Strength 19. Thanks for watching Tables of Close Grip Bench Press strength standards for men and women. See full list on hortonbarbell. Here’s how to choose the right one for your fitness goals. If you have narrower shoulders with long arms, wide grip can be more difficult. However, there are two distinct grip variation s that can significantly alter the mechanics and effectiveness of the movement: neutral grip and parallel grip. This blog post dives deep into the differences between regular bench press vs Close Grip Bench Press vs. I also don’t try to leg drive much on Close Grip Bench Press. Trainees that choose the false grip do so usually for the bench press or for a more unusual exercise. Both exercises target the chest muscles, but they have different benefits and emphases. Jun 21, 2024 · There are many different types of bench press grips out there. Bench Press vs Close Grip Bench Press Measured in lb Exercise View Standards Swap Dec 14, 2024 · The bench press is a fundamental exercise for building upper body strength, particularly targeting the chest, shoulders, and triceps. even when i try to bench 90 with the wide grip it is hard to get even 2 reps. The closer hand placement in the close grip bench press creates a shorter lever arm, reducing the amount of weight you can move. It is a variation of the traditional bench press, with the primary difference being the hand placement. May 24, 2018 · The Close-Grip Bench by Mark Rippetoe | May 24, 2018 The close-grip bench is perhaps the most common assistance exercise for the bench press – an assistance exercise being defined as a variation of the basic exercise. What's your goal? Floor I think is good assistance for when struggling with lock out on bench but can be hard to get setup. If you have pain on close grip check your hand Both Dips and Close Grip Bench can feel like a chest movement only depending on your form and arm angle. trueWell both are meant to require more work from the triceps and less from chest compared to normal bench. Evidence: my close grip BP is constantly 20-30 lbs lower than my normal-grip. For me, the thing about bench press is that my triceps always give out first, preventing me from locking my elbow and thus finishing a complete rep. also demonstrated that barbell vertical displacement increased with a Oct 20, 2024 · What to know So, how does the weight you can lift in a close-grip bench press compare to a regular bench press. 4 days ago · close (third-person singular simple present closes, present participle closing, simple past and past participle closed) (physical) To remove or block an opening, gap or passage through. Imo you want consistency in your lifting meaning you want your preferred grip, preferred stance, etc. In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary to lift the bar, while your triceps contribute 22%. Sep 13, 2024 · Close-Grip Bench Press: This variation targets the triceps more than the chest by using a narrower grip. 19 votes, 23 comments. Check out Hypertrophy Coach's JM Press vid, he has a section there on how to do the close grip bench for more tricep focus. Nov 16, 2023 · I don't know anything about "deadlift dynamite" but I would not change your normal bench press grip unless you're doing close grip bench for tricep work or such. It targets multiple muscle groups, including the chest, shoulders, and triceps, and can be used to build both size and strength. Dips offer a comprehensive chest workout with a focus on the triceps and upper chest, while Mar 20, 2023 · The close grip bench press is more of a triceps exercise than a chest exercise. Jan 1, 2023 · Is a Close Grip Bench Press Harder? The close grip bench press is harder than a standard bench press with a medium to wide grip because it challenges the triceps by de-emphasizing the pec involvement in the press. This article will delve into the nuances of both exercises, helping you understand which one Jan 26, 2025 · The bench press is a staple exercise for building upper body strength and muscle mass. I've used wider stances to great success with the deadlift and squat, pulling over 3x bodyweight, but It doesn't work on the bench for me. Nov 2, 2023 · There are 3 benefits to using the suicide grip for bench press (aka the false grip). I switched from wide grip bench to shoulder width earlier this year because it was straining the tendons in my armpits (If i had to guess my tendons there are short and genetically I'm not meant to press with a wide grip). In this article, we'll discuss the benefits of the close grip bench press, how to nail the technique and answer some common questions. close usually implies that something has been in some way open as well as unfinished. Feb 10, 2020 · Should I Bench Press WIDE or CLOSE Grip? Which is Stronger? Big Benchas 16. Mar 31, 2024 · The weight you can lift in the close grip bench press will typically be lower than in the regular bench press. As long as you do regular bench presses too I don't see why your chest strength should be negatively affected. By shifting the focus from the chest to the triceps and rear deltoids, the reverse grip bench press allows you to build strength and muscle without excessive strain on the pectoral If you want to get stronger at bench you should worry about benching more. Jun 23, 2025 · What is the close grip bench press? Standard vs. Each has their benefits. But did you know that there are different variations of the bench press that target different muscle groups? One popular variation is the close grip vs regular grip bench press. It primarily targets the chest, shoulders, and triceps, helping individuals build muscle mass and strength. Standard grip is 2x interacromial distance, which for your broad-ass shoulders would be max legal grip, pointer finger on the ring. Feb 11, 2021 · In both of these situations, there was no significant difference when comparing either incline/decline bench press to flat bench press but the vertical displacement and elbow flexion range of motion fell, predictably, in between the other two for flat bench press. He closed the door firmly. Apr 4, 2014 · A false grip, also called an open, thumbless, or suicide grip, occurs when your fingers and thumb wrap around the bar on the same side. 7K subscribers Subscribed “Close Grip Vs. Aim to perform the flat bench press 1-2 times per week and the incline close Wide grip vs close grip bench press for a bigger chest. Different bench press grip widths can help you target specific areas, break through plateaus, or avoid injuries. 63KG, currently benching 67. If you prioritize a balanced chest workout and a wider range of motion, dumbbells are a better choice. 6K subscribers Subscribed Feb 16, 2017 · The close grip bench press is one of our favorite pressing exercises despite not being the first thing that comes to mind, this technique is a great addition to your workout, and the close grip bench press benefits will have you trying it out in no time. The origin of using the false grip comes from both a desire for more comfort and the Apr 15, 2024 · The close grip bench press is a compound exercise that works the triceps, chest, and shoulders. Jun 24, 2017 · The close-grip bench press (CGBP) is a variation of the traditional bench press (TBP) that uses a narrower grip (~95% of biacromial distance (BAD)) and has potential application for athletes performing explosive arm actions from positions where the hands are held close to the torso. Today I did close grip and realized that I could actually do more weight with a close grip (about 3 fingers on the smooth part of the bar, pinky on rough) than i can with a regular grip Feb 29, 2024 · The bench press is a cornerstone exercise for building upper body strength and mass. Close is built to accelerate your outreach and follow-up with automated sales workflows that keep you selling 24/7. However the increased stress on your triceps might leave you too exhausted to go full out on normal Aug 31, 2015 · ***Check Out The Alpha Body!***http://outalpha. Jun 25, 2024 · The bench press is a staple exercise for building upper body strength and muscle. While both exercises target similar muscle groups, they offer distinct advantages and drawbacks. Jan 10, 2025 · The close-grip bench press involves placing your hands closer together on the barbell, typically shoulder-width apart or even narrower. But did you know that the grip you use can significantly impact the muscles worked and the overall effectiveness of the exercise? In this blog post, we’ll delve into the differences between wide grip bench press vs normal grip, exploring their pros and cons, target muscles, and how to choose the best grip Dec 14, 2024 · The bench press, a cornerstone of strength training, is a staple for building a powerful chest, shoulders, and triceps. Aug 7, 2024 · Main points While it primarily targets the triceps, it also works the chest and shoulders, making it a highly effective exercise for overall upper body strength and mass. I will talk about what is good about each upper body exercise. However, you will always use both muscles (just to a different extend). com/the-o No description has been added to this video. This blog post will delve into the differences between these two variations, exploring their Jun 23, 2025 · The four main grips for barbell bench press are the standard shoulder-width overhand grip, wide grip, close grip, and the somewhat elusive reverse grip. This changes the angle of the press, emphasizing the triceps and front deltoids more than the chest. What are the main differences between the close-grip bench press and the regular (or wide grip) bench press? And which grip width should you use in your bench press training? In general, there is a small strength difference between these two lifts, and they also work your muscles slightly differently. Dec 13, 2024 · A close grip bench press is just a variation of the traditional bench press that has you placing your hands closer together on the barbell. Nov 24, 2021 · The barbell bench press can be done wiht a variety of grips. Jul 12, 2024 · When it comes to building upper body strength, the debate between the close grip bench press vs normal bench press is often a hot topic among fitness enthusiasts. Mar 26, 2024 · The close grip bench press places more emphasis on the triceps than the wide grip bench press. My normal incline is about 70-75% of what my close grip incline is. Conversely, the close-grip bench press may be a better choice to improve triceps strength and pressing power. ript axxxnc glxsf gfajjr vyxc yvtgxfgc jbp wducgb wmxji ciey