What To Know
- The floor press is performed with a wider grip than the close grip bench press, with your hands placed outside shoulder-width apart on the barbell.
- The close grip bench press is a safer exercise than the floor press, as it puts less stress on the shoulders.
- If you are performing both exercises on the same day, it is best to do the close grip bench press first, as it is a more demanding exercise.
The close grip bench press and the floor press are two exercises that target the triceps, shoulders, and chest. Both exercises have their own advantages and disadvantages, and the best choice for you will depend on your individual goals and abilities.
Mechanics of the Close Grip Bench Press
The close grip bench press is performed with a narrow grip, with your hands placed inside shoulder-width apart on the barbell. This grip width emphasizes the triceps and reduces the involvement of the chest and shoulders. The exercise is performed by lowering the barbell to your chest and then pressing it back up to the starting position.
Mechanics of the Floor Press
The floor press is performed with a wider grip than the close grip bench press, with your hands placed outside shoulder-width apart on the barbell. This grip width emphasizes the chest and shoulders and reduces the involvement of the triceps. The exercise is performed by lying on the floor and pressing the barbell up from your chest.
Advantages of the Close Grip Bench Press
- Increased triceps activation: The close grip bench press places a greater emphasis on the triceps than the floor press. This makes it a good exercise for building tricep strength and size.
- Reduced risk of injury: The close grip bench press is a safer exercise than the floor press, as it puts less stress on the shoulders. This makes it a good choice for people with shoulder injuries or pain.
- Improved lockout strength: The close grip bench press can help to improve your lockout strength, which is important for heavy lifting and powerlifting.
Advantages of the Floor Press
- Increased chest activation: The floor press places a greater emphasis on the chest than the close grip bench press. This makes it a good exercise for building chest size and strength.
- Improved shoulder stability: The floor press can help to improve shoulder stability, which is important for overhead pressing and other shoulder exercises.
- Greater range of motion: The floor press allows for a greater range of motion than the close grip bench press, which can help to improve flexibility and mobility.
Which Exercise is Right for You?
The best exercise for you will depend on your individual goals and abilities. If you are looking to build triceps strength and size, the close grip bench press is a good choice. If you are looking to build chest strength and size, the floor press is a good choice. If you have shoulder pain or injuries, the close grip bench press is a safer option.
Programming the Close Grip Bench Press and Floor Press
Both the close grip bench press and the floor press can be programmed into your training routine. You can perform the exercises on the same day or on separate days. If you are performing both exercises on the same day, it is best to do the close grip bench press first, as it is a more demanding exercise.
The following is a sample workout routine that includes both the close grip bench press and the floor press:
- Warm-up:
- Dynamic stretching
- Light cardio
- Barbell exercises:
- Close grip bench press: 3 sets of 8-12 reps
- Floor press: 3 sets of 8-12 reps
- Accessory exercises:
- Triceps extensions: 3 sets of 10-15 reps
- Chest flyes: 3 sets of 10-15 reps
- Cool-down:
- Static stretching
Variations of the Close Grip Bench Press and Floor Press
There are many variations of the close grip bench press and floor press. Some of the most popular variations include:
- Incline close grip bench press: This variation is performed on an incline bench, which increases the emphasis on the upper chest.
- Decline close grip bench press: This variation is performed on a decline bench, which increases the emphasis on the lower chest.
- Wide grip floor press: This variation is performed with a wider grip than the traditional floor press, which increases the emphasis on the chest and shoulders.
- Narrow grip floor press: This variation is performed with a narrower grip than the traditional floor press, which increases the emphasis on the triceps.
Safety Tips for the Close Grip Bench Press and Floor Press
- Use a spotter: Always use a spotter when performing the close grip bench press or floor press. This will help to prevent injury in case you fail a lift.
- Warm up properly: Warm up properly before performing the close grip bench press or floor press. This will help to prevent injury and improve your performance.
- Use proper form: Use proper form when performing the close grip bench press or floor press. This will help to maximize the benefits of the exercise and reduce your risk of injury.
- Don’t overtrain: Don’t overtrain your triceps or chest. Overtraining can lead to injury.
Final Thoughts: The Best Exercise for You
The close grip bench press and floor press are both effective exercises for building strength and muscle. The best exercise for you will depend on your individual goals and abilities. If you are looking to build triceps strength and size, the close grip bench press is a good choice. If you are looking to build chest strength and size, the floor press is a good choice.
Information You Need to Know
1. What is the difference between the close grip bench press and the floor press?
The close grip bench press is performed with a narrow grip, while the floor press is performed with a wider grip. The close grip bench press emphasizes the triceps, while the floor press emphasizes the chest and shoulders.
2. Which exercise is better for building triceps strength?
The close grip bench press is better for building triceps strength than the floor press.
3. Which exercise is better for building chest strength?
The floor press is better for building chest strength than the close grip bench press.
4. Can I perform both the close grip bench press and the floor press in the same workout?
Yes, you can perform both the close grip bench press and the floor press in the same workout. However, it is best to perform the close grip bench press first, as it is a more demanding exercise.
5. How often should I perform the close grip bench press and floor press?
You can perform the close grip bench press and floor press 2-3 times per week.
6. What are some variations of the close grip bench press and floor press?
Some popular variations of the close grip bench press and floor press include the incline close grip bench press, decline close grip bench press, wide grip floor press, and narrow grip floor press.
7. What are some safety tips for performing the close grip bench press and floor press?
Always use a spotter, warm up properly, use proper form, and don’t overtrain.
