First Of All Thanks For Landing This Article, If You Are Searching for How To Do Close-Grip Barbell Bench Press Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Close-Grip Barbell Bench Press
- Force: Push
- Dynamic stabilizer (not highlighted): Biceps Brachii (short head only)
- Target muscle: Triceps Brachii
- Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid
- Mechanics: Compound
How To Do Close-Grip Barbell Bench Press?
- Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor.
- Dismount the barbell using a shoulder-width grip.
- Straighten your wrists.
- Keeping your elbows close to your body.
- Inhale as you lower the barbell to your chest.
- Exhale as you press the barbell back up to the starting position.
- Using a shoulder-width grip and tucking your elbows into your body is important to maximize the emphasis on your triceps brachii instead of on your pectoralis major.
- Do not use a grip that’s narrower than shoulder width.
- This will not put more emphasis on your triceps brachii.
- Instead, it will decrease your range of motion, put excessive pressure on your wrists, and limit the amount of weight that you can use.
- Never use a false (aka thumbless or “suicide”) grip with any kind of bench press, including the close-grip barbell bench press.
- For safety, have a spotter ready when lifting heavy.
- When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for the activation and development of the triceps brachii.