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.
- 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.
- If you are looking for an exercise that is easier to learn and is less likely to cause wrist pain, the close grip bench press is a good choice.
The close grip bench press and incline close grip bench press are two exercises that target the triceps muscles. Both exercises have their own advantages and disadvantages, and the best one for you will depend on your individual goals and needs.
Close Grip Bench Press
The close grip bench press is a compound exercise that works the triceps, chest, and shoulders. It is performed by lying on a bench with a shoulder-width grip on the barbell. The barbell is then lowered to the chest and pressed back up to the starting position.
Advantages:
- The close grip bench press is a great exercise for building triceps mass.
- It is a compound exercise, so it also works the chest and shoulders.
- It is a relatively easy exercise to learn.
Disadvantages:
- The close grip bench press can be hard on the wrists.
- It is not as effective for building chest mass as the regular bench press.
Incline Close Grip Bench Press
The incline close grip bench press is a variation of the close grip bench press that is performed on an incline bench. This angle of the bench makes the exercise more difficult and allows for a greater range of motion.
Advantages:
- The incline close grip bench press is a more challenging exercise than the close grip bench press.
- It allows for a greater range of motion, which can help to build more triceps mass.
- It is less likely to cause wrist pain.
Disadvantages:
- The incline close grip bench press is not as effective for building chest mass as the close grip bench press.
- It is a more difficult exercise to learn.
Which Exercise is Better?
The close grip bench press and incline close grip bench press are both effective exercises for building triceps mass. The best exercise for you will depend on your individual goals and needs.
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. If you are looking for an exercise that is easier to learn and is less likely to cause wrist pain, the close grip bench press is a good choice.
How to Choose the Right Weight
The weight you choose for your close grip bench press or incline close grip bench press will depend on your fitness level. If you are new to the exercise, start with a weight that is light enough that you can perform 10-12 repetitions with good form. As you get stronger, you can gradually increase the weight.
How to Perform the Close Grip Bench Press
1. Lie on a bench with a shoulder-width grip on the barbell.
2. Lower the barbell to your chest.
3. Press the barbell back up to the starting position.
How to Perform the Incline Close Grip Bench Press
1. Lie on an incline bench with a shoulder-width grip on the barbell.
2. Lower the barbell to your chest.
3. Press the barbell back up to the starting position.
Tips for Getting the Most Out of Your Close Grip Bench Press or Incline Close Grip Bench Press
- Use a spotter when lifting heavy weights.
- Keep your back flat on the bench throughout the exercise.
- Lower the barbell slowly and under control.
- Press the barbell back up explosively.
- Focus on contracting your triceps muscles throughout the exercise.
Takeaways
The close grip bench press and incline close grip bench press are both effective exercises for building triceps mass. The best exercise for you will depend on your individual goals and needs. If you are not sure which exercise is right for you, talk to a qualified personal trainer.
Common Questions and Answers
Q: Which exercise is better for building triceps mass, the close grip bench press or the incline close grip bench press?
A: The incline close grip bench press is a more challenging exercise and allows for a greater range of motion, which can help to build more triceps mass.
Q: How often should I do the close grip bench press or incline close grip bench press?
A: You can do the close grip bench press or incline close grip bench press 2-3 times per week.
Q: What weight should I use for the close grip bench press or incline close grip bench press?
A: The weight you use will depend on your fitness level. Start with a weight that is light enough that you can perform 10-12 repetitions with good form. As you get stronger, you can gradually increase the weight.
