What To Know
- The close grip bench press emphasizes the triceps and the inner chest, while the normal bench press emphasizes the outer chest and shoulders.
- The pectoralis major is the primary muscle worked by both the close grip bench press and the normal bench press.
- The triceps brachii is the secondary muscle worked by both the close grip bench press and the normal bench press.
The close grip bench press and the normal bench press are two variations of the classic bench press exercise. Both exercises target the chest muscles, but they do so in slightly different ways. The close grip bench press emphasizes the triceps and the inner chest, while the normal bench press emphasizes the outer chest and shoulders.
In this blog post, we will compare the close grip bench press and the normal bench press in terms of their benefits, muscles worked, and techniques. We will also provide tips on how to choose the best variation for your individual goals.
Benefits of the Close Grip Bench Press
The close grip bench press offers several benefits, including:
- Increased triceps strength: The close grip bench press forces your triceps to work harder than the normal bench press. This can help you to develop stronger and more defined triceps.
- Improved inner chest development: The close grip bench press targets the inner chest muscles more effectively than the normal bench press. This can help you to create a more balanced and aesthetic chest.
- Reduced risk of shoulder injury: The close grip bench press puts less stress on the shoulders than the normal bench press. This can be beneficial for people who have shoulder pain or injuries.
Benefits of the Normal Bench Press
The normal bench press also offers several benefits, including:
- Greater overall chest development: The normal bench press works the entire chest, including the outer chest, inner chest, and shoulders. This makes it a more comprehensive chest exercise than the close grip bench press.
- Increased strength and power: The normal bench press is a powerful exercise that can help you to increase your overall strength and power.
- Improved athletic performance: The normal bench press is a common exercise in many sports, including football, basketball, and baseball. It can help you to improve your performance in these sports by increasing your strength and power.
Muscles Worked by the Close Grip Bench Press and Normal Bench Press
The close grip bench press and the normal bench press work many of the same muscles, including:
- Pectoralis major: The pectoralis major is the primary muscle worked by both the close grip bench press and the normal bench press. It is responsible for flexing and adducting the arm.
- Triceps brachii: The triceps brachii is the secondary muscle worked by both the close grip bench press and the normal bench press. It is responsible for extending the elbow.
- Anterior deltoids: The anterior deltoids are the front part of the shoulders. They are involved in both the close grip bench press and the normal bench press.
- Coracobrachialis: The coracobrachialis is a small muscle located on the front of the upper arm. It is involved in flexing and adducting the arm.
Technique for the Close Grip Bench Press
To perform the close grip bench press, follow these steps:
1. Lie down on a bench with your feet flat on the floor.
2. Grip the barbell with an overhand grip, with your hands placed shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Push the barbell back up to the starting position.
Technique for the Normal Bench Press
To perform the normal bench press, follow these steps:
1. Lie down on a bench with your feet flat on the floor.
2. Grip the barbell with an overhand grip, with your hands placed slightly wider than shoulder-width apart.
3. Lower the barbell to your chest.
4. Push the barbell back up to the starting position.
Which Variation is Right for You?
The best variation for you will depend on your individual goals. If you are looking to develop stronger triceps and inner chest, then the close grip bench press is a good choice. If you are looking to develop greater overall chest development, then the normal bench press is a better option.
Tips for Getting the Most Out of Your Close Grip Bench Press or Normal Bench Press
Here are a few tips to help you get the most out of your close grip bench press or normal bench press:
- Use a weight that is challenging but allows you to maintain good form.
- Keep your elbows tucked in throughout the movement.
- Lower the barbell to your chest in a controlled manner.
- Push the barbell back up to the starting position with force.
- Rest for 1-2 minutes between sets.
Safety Considerations
The close grip bench press and the normal bench press are both safe exercises when performed with proper technique. However, there are a few things you should keep in mind to avoid injury:
- Warm up before you lift weights.
- Use a spotter when lifting heavy weights.
- Listen to your body and stop if you feel pain.
Summary: The Power of the Close Grip Bench Press and Normal Bench Press
The close grip bench press and the normal bench press are both effective exercises for building strength and muscle in the upper body. The best variation for you will depend on your individual goals. If you are looking to develop stronger triceps and inner chest, then the close grip bench press is a good choice. If you are looking to develop greater overall chest development, then the normal bench press is a better option.
What You Need to Learn
Q: Which variation is better for building overall chest mass?
A: The normal bench press is better for building overall chest mass because it works more muscles.
Q: Which variation is better for building triceps strength?
A: The close grip bench press is better for building triceps strength because it forces the triceps to work harder.
Q: Can I do both variations in the same workout?
A: Yes, you can do both variations in the same workout. However, you should make sure to give your muscles enough rest between sets.
