What To Know
- In this blog post, we’ll compare the close grip bench press and the tricep extension to help you decide which one is better for your workout routine.
- The close grip bench press has a greater range of motion than the tricep extension, allowing for a deeper stretch and contraction of the triceps.
- The close grip bench press is a more difficult exercise to perform than the tricep extension, as it requires more coordination and stability.
When it comes to building triceps, two exercises that often come to mind are the close grip bench press and the tricep extension. Both exercises target the triceps brachii muscle, but they do so in slightly different ways. In this blog post, we’ll compare the close grip bench press and the tricep extension to help you decide which one is better for your workout routine.
Triceps Anatomy
Before we dive into the comparison, let’s briefly review the anatomy of the triceps brachii muscle. The triceps is a three-headed muscle located on the back of the upper arm. The three heads are the lateral head, medial head, and long head. The lateral head is responsible for extending the elbow and abducting the arm. The medial head is responsible for extending the elbow and adducting the arm. The long head is responsible for extending the elbow and flexing the shoulder.
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 barbell held in an overhand grip, with the hands placed closer together than shoulder-width apart. The bar is then lowered to the chest and pressed back up to the starting position.
Tricep Extension
The tricep extension is an isolation exercise that works primarily the triceps. It is performed by holding a dumbbell or barbell in one hand and extending the elbow while keeping the upper arm stationary.
Comparison of Close Grip Bench Press and Tricep Extension
Now that we have a better understanding of each exercise, let’s compare them in terms of:
Muscle Activation: The close grip bench press activates all three heads of the triceps, while the tricep extension primarily activates the lateral head.
Range of Motion: The close grip bench press has a greater range of motion than the tricep extension, allowing for a deeper stretch and contraction of the triceps.
Compound vs. Isolation: The close grip bench press is a compound exercise, meaning it works multiple muscle groups at once. The tricep extension is an isolation exercise, meaning it works a single muscle group.
Difficulty: The close grip bench press is a more difficult exercise to perform than the tricep extension, as it requires more coordination and stability.
Which Exercise Is Better?
The best exercise for you depends on your individual goals and fitness level. If you are looking to build overall upper body strength and mass, the close grip bench press is a great choice. If you are looking to isolate and target the triceps, the tricep extension is a good option.
Tips for Getting the Most Out of Your Workouts
Here are a few tips to help you get the most out of your close grip bench press and tricep extension workouts:
Use a weight that is challenging but allows you to maintain good form.
Focus on contracting the triceps throughout the movement.
Keep your elbows tucked in and your core engaged.
Rest adequately between sets to allow your muscles to recover.
FAQ
Q: Which exercise is better for building triceps size?
A: The close grip bench press is better for building overall triceps size, as it activates all three heads of the muscle.
Q: Which exercise is better for isolating the triceps?
A: The tricep extension is better for isolating the triceps, as it primarily targets the lateral head.
Q: Can I do both exercises in the same workout?
A: Yes, you can do both exercises in the same workout, but be sure to give your triceps adequate rest between sets.
