What To Know
- The close grip bench press primarily targets the medial head of the triceps brachii, while the French press targets all three heads of the triceps brachii.
- This is because the close grip bench press is a more isolated exercise, and the triceps brachii is a stronger muscle than the shoulders and chest.
- The close grip bench press is a more isolated exercise for the triceps brachii than the French press.
The close grip bench press and the French press are two exercises that target the triceps brachii muscle. Both exercises have their own unique benefits and drawbacks, and the best choice for you will depend on your individual goals and fitness level. In this blog post, we will compare the close grip bench press and the French press, and help you decide which exercise is right for you.
Muscles Worked
Both the close grip bench press and the French press target the triceps brachii muscle. The triceps brachii is a three-headed muscle that runs along the back of the upper arm. It is responsible for extending the elbow joint.
The close grip bench press primarily targets the medial head of the triceps brachii, while the French press targets all three heads of the triceps brachii.
Range of Motion
The close grip bench press has a shorter range of motion than the French press. This is because the elbows are bent at a greater angle during the close grip bench press. The shorter range of motion makes the close grip bench press a more isolated exercise for the triceps brachii.
The French press has a longer range of motion than the close grip bench press. This is because the elbows are fully extended at the bottom of the movement. The longer range of motion makes the French press a more compound exercise, as it also works the shoulders and chest.
Weight Used
The close grip bench press typically uses more weight than the French press. This is because the close grip bench press is a more isolated exercise, and the triceps brachii is a stronger muscle than the shoulders and chest.
The French press typically uses less weight than the close grip bench press. This is because the French press is a more compound exercise, and the shoulders and chest are weaker muscles than the triceps brachii.
Benefits of the Close Grip Bench Press
- Increased triceps isolation: The close grip bench press is a more isolated exercise for the triceps brachii than the French press. This makes it a good choice for people who want to specifically target the triceps brachii.
- Improved triceps strength: The close grip bench press can help to improve triceps strength. This is because it is a compound exercise that works all three heads of the triceps brachii.
- Reduced risk of injury: The close grip bench press is a relatively safe exercise that is less likely to cause injury than the French press. This is because the elbows are bent at a greater angle during the close grip bench press, which reduces the stress on the elbow joint.
Benefits of the French Press
- Increased triceps mass: The French press can help to increase triceps mass. This is because it is a compound exercise that works all three heads of the triceps brachii.
- Improved triceps definition: The French press can help to improve triceps definition. This is because it is a compound exercise that works all three heads of the triceps brachii.
- Increased shoulder and chest strength: The French press is a compound exercise that also works the shoulders and chest. This makes it a good choice for people who want to improve their overall upper body strength.
Which Exercise is Right for You?
The close grip bench press and the French press are both effective exercises for targeting the triceps brachii muscle. The best choice for you will depend on your individual goals and fitness level.
If you are looking for an exercise that will specifically target the triceps brachii, then the close grip bench press is a good choice. If you are looking for an exercise that will increase triceps mass and definition, then the French press is a good choice.
How to Perform the Close Grip Bench Press
1. Lie down on a bench with your feet flat on the floor.
2. Grip the barbell with your hands shoulder-width apart, with your palms facing forward.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position.
How to Perform the French Press
1. Sit down on a bench with your feet flat on the floor.
2. Hold a dumbbell in each hand, with your palms facing each other.
3. Raise the dumbbells overhead, keeping your elbows close to your body.
4. Lower the dumbbells behind your head, keeping your elbows tucked in.
5. Press the dumbbells back up to the starting position.
Variations of the Close Grip Bench Press and French Press
There are many different variations of the close grip bench press and the French press. Some of the most popular variations include:
- Incline close grip bench press: This variation is performed on an incline bench, which targets the upper chest and triceps.
- Decline close grip bench press: This variation is performed on a decline bench, which targets the lower chest and triceps.
- Dumbbell close grip bench press: This variation is performed with dumbbells, which allows for a greater range of motion.
- Overhead French press: This variation is performed with the dumbbells held overhead, which targets the triceps and shoulders.
- Triceps pushdown: This variation is performed on a cable machine, which targets the triceps.
Tips for Getting the Most Out of the Close Grip Bench Press and French Press
Here are a few tips for getting the most out of the close grip bench press and the French press:
- Use a weight that is challenging but not too heavy. You should be able to perform 8-12 repetitions of each exercise with good form.
- Focus on contracting your triceps muscles throughout the movement. Don’t let your elbows flare out or your back arch.
- Keep your core engaged throughout the movement. This will help to protect your lower back.
- Breathe out as you press the weight up. This will help to stabilize your body and generate power.
FAQ
Q: Which exercise is better for building triceps mass?
A: The French press is a better exercise for building triceps mass because it is a compound exercise that works all three heads of the triceps brachii.
Q: Which exercise is better for improving triceps strength?
A: The close grip bench press is a better exercise for improving triceps strength because it is a more isolated exercise that targets the triceps brachii.
Q: Which exercise is more likely to cause injury?
A: The French press is more likely to cause injury than the close grip bench press because it has a longer range of motion and puts more stress on the elbow joint.
