What To Know
- In the bench press, the hands are placed shoulder-width apart on the barbell, while in the close grip bench press, the hands are positioned closer together, typically 6-8 inches narrower than shoulder-width.
- The narrower grip in the close grip bench press shifts the emphasis away from the chest and onto the triceps.
- Aim to perform the bench press 1-2 times per week and the close grip bench press 1-2 times per week, depending on your training volume and recovery needs.
When it comes to building upper body strength, the bench press and close grip bench press stand out as two fundamental exercises. While both target the chest muscles, they offer distinct variations in grip width, muscle engagement, and overall benefits. This comprehensive guide will delve into the differences, advantages, and optimal technique of the bench press vs close grip bench press, empowering you to make informed decisions in your workout routine.
Muscle Groups Targeted
Bench Press
- Primary: Pectoralis major (chest)
- Secondary: Triceps, anterior deltoids (front shoulders)
Close Grip Bench Press
- Primary: Triceps, pectoralis major
- Secondary: Anterior deltoids
Grip Width
The primary difference between the bench press and close grip bench press lies in the grip width. In the bench press, the hands are placed shoulder-width apart on the barbell, while in the close grip bench press, the hands are positioned closer together, typically 6-8 inches narrower than shoulder-width.
Muscle Activation
The narrower grip in the close grip bench press shifts the emphasis away from the chest and onto the triceps. This allows for greater triceps activation, making it an excellent exercise for building triceps size and strength. The bench press, on the other hand, places more demand on the pectoralis major, making it a more effective chest-building exercise.
Benefits
Bench Press
- Enhances chest development
- Improves overall upper body strength
- Contributes to athletic performance
Close Grip Bench Press
- Targets the triceps specifically
- Strengthens the elbows and wrists
- Improves lockout strength on other bench press variations
Optimal Technique
Bench Press
1. Lie on a flat bench with your feet planted firmly on the floor.
2. Grip the barbell slightly wider than shoulder-width, with your hands facing forward.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position, locking out your elbows.
Close Grip Bench Press
1. Follow the same setup as the bench press.
2. Grip the barbell with your hands 6-8 inches narrower than shoulder-width.
3. Lower the barbell to your chest, focusing on keeping your elbows close to your body.
4. Press the barbell back up, emphasizing the triceps contraction.
Which Exercise is Better?
The choice between the bench press and close grip bench press depends on your individual fitness goals. If your primary objective is chest development, the bench press is the more suitable option. However, if you want to prioritize triceps strength and size, the close grip bench press is the better choice.
Variations
Bench Press Variations
- Incline bench press
- Decline bench press
- Dumbbell bench press
- Swiss bar bench press
Close Grip Bench Press Variations
- Reverse close grip bench press
- Tricep skullcrushers
- Overhead tricep extensions
Safety Considerations
- Warm up properly before performing either exercise.
- Use a weight that challenges you but allows you to maintain proper form.
- Avoid locking out your elbows at the top of the movement.
- If you experience any pain or discomfort, stop the exercise and consult a medical professional.
Final Note: Choosing the Right Exercise for You
Understanding the differences, benefits, and optimal technique of the bench press vs close grip bench press is crucial for maximizing your upper body training. Whether your goal is to build chest mass or enhance triceps strength, these exercises offer unique advantages. By incorporating both variations into your workout routine, you can effectively target different muscle groups and achieve comprehensive upper body development.
Questions You May Have
1. Which exercise is more challenging, the bench press or close grip bench press?
The close grip bench press is generally considered more challenging due to the increased triceps activation.
2. Can I do both the bench press and close grip bench press in the same workout?
Yes, you can include both exercises in the same workout, but it’s important to prioritize one over the other and adjust your weights accordingly.
3. How often should I perform the bench press and close grip bench press?
Aim to perform the bench press 1-2 times per week and the close grip bench press 1-2 times per week, depending on your training volume and recovery needs.
