What To Know
- The close-grip bench press is a barbell exercise that involves lying on a bench with your feet flat on the floor and your hands placed on the barbell with a grip narrower than shoulder-width.
- Diamond pushups are a bodyweight exercise that involves getting into a pushup position with your hands placed together in a diamond shape under your chest.
When it comes to building chest muscles, two exercises that often come to mind are close-grip bench press and diamond pushups. Both exercises target the chest, but they have slightly different mechanics and benefits. In this blog post, we’ll compare close-grip bench press and diamond pushups to determine which one is better for building chest muscles.
Close-Grip Bench Press
The close-grip bench press is a barbell exercise that involves lying on a bench with your feet flat on the floor and your hands placed on the barbell with a grip narrower than shoulder-width. From this position, you lower the barbell to your chest and then press it back up to the starting position.
The close-grip bench press primarily targets the triceps and the inner chest muscles, including the sternal head and the clavicular head. It also works the anterior deltoids and the serratus anterior.
Diamond Pushups
Diamond pushups are a bodyweight exercise that involves getting into a pushup position with your hands placed together in a diamond shape under your chest. From this position, you lower your body by bending your elbows until your chest touches the floor and then push back up to the starting position.
Diamond pushups primarily target the triceps and the inner chest muscles, including the sternal head and the clavicular head. They also work the anterior deltoids, the serratus anterior, and the core muscles.
Comparison of Close-Grip Bench Press and Diamond Pushups
1. Range of Motion
The close-grip bench press has a greater range of motion than diamond pushups. This is because you can lower the barbell to your chest, which allows for a deeper stretch of the chest muscles.
2. Resistance
The close-grip bench press allows you to use more weight than diamond pushups. This is because you have the support of the bench and the barbell.
3. Muscle Activation
Both the close-grip bench press and diamond pushups activate the triceps and the inner chest muscles. However, the close-grip bench press also activates the anterior deltoids and the serratus anterior to a greater extent.
4. Difficulty
The close-grip bench press is a more difficult exercise than diamond pushups. This is because it requires more strength to lift the barbell.
5. Equipment
The close-grip bench press requires a barbell and a bench, while diamond pushups can be performed anywhere without any equipment.
Which Exercise is Better for Building Chest Muscles?
Both the close-grip bench press and diamond pushups are effective exercises for building chest muscles. However, the close-grip bench press has some advantages over diamond pushups, including a greater range of motion, the ability to use more weight, and increased muscle activation.
If you are new to weightlifting, diamond pushups are a good place to start. Once you have built up some strength, you can progress to the close-grip bench press.
Tips for Getting the Most Out of Close-Grip Bench Press and Diamond Pushups
1. Focus on Form
It is important to focus on proper form when performing close-grip bench press and diamond pushups. This will help you avoid injury and get the most out of the exercises.
2. Warm Up
Always warm up before performing close-grip bench press and diamond pushups. This will help to prepare your muscles for the exercises and reduce your risk of injury.
3. Use a Spotter
If you are lifting heavy weight, it is important to use a spotter. This will help to ensure your safety in case you fail the lift.
4. Listen to Your Body
If you experience any pain while performing close-grip bench press or diamond pushups, stop the exercise and consult with a medical professional.
The Bottom Line: Which Exercise Should You Choose?
The best exercise for building chest muscles depends on your individual fitness level and goals. If you are new to weightlifting, diamond pushups are a good place to start. Once you have built up some strength, you can progress to the close-grip bench press.
Quick Answers to Your FAQs
1. What is the difference between close-grip bench press and diamond pushups?
The close-grip bench press is a barbell exercise that involves lying on a bench with your feet flat on the floor and your hands placed on the barbell with a grip narrower than shoulder-width. Diamond pushups are a bodyweight exercise that involves getting into a pushup position with your hands placed together in a diamond shape under your chest.
2. Which exercise is better for building chest muscles?
Both the close-grip bench press and diamond pushups are effective exercises for building chest muscles. However, the close-grip bench press has some advantages over diamond pushups, including a greater range of motion, the ability to use more weight, and increased muscle activation.
3. How often should I perform close-grip bench press and diamond pushups?
You can perform close-grip bench press and diamond pushups 2-3 times per week. Be sure to give your chest muscles a day of rest between workouts.
