What To Know
- The close grip bench press is a variation of the standard bench press that uses a narrower grip.
- The close grip bench press uses a narrower grip than the standard bench press, which places more emphasis on the triceps and less on the chest.
- The standard bench press is better for building chest muscle than the close grip bench press.
The bench press is a classic exercise that targets the chest, shoulders, and triceps. While there are many variations of the bench press, two of the most common are the close grip and standard bench press. Both exercises have their own benefits and drawbacks, so it’s important to know which one is right for you.
Close Grip Bench Press
The close grip bench press is a variation of the standard bench press that uses a narrower grip. This places more emphasis on the triceps and less on the chest. The close grip bench press is a good choice for people who want to improve their triceps strength or who have shoulder pain.
Benefits of the Close Grip Bench Press
- Targets the triceps more than the chest
- Can help to improve triceps strength
- May be easier on the shoulders than the standard bench press
Drawbacks of the Close Grip Bench Press
- Can be more difficult to lift heavy weight
- May not be as effective for building chest muscle
- Can be more uncomfortable than the standard bench press
Standard Bench Press
The standard bench press is the most common variation of the bench press. It uses a wider grip than the close grip bench press, which places more emphasis on the chest. The standard bench press is a good choice for people who want to build chest muscle or who have no shoulder pain.
Benefits of the Standard Bench Press
- Targets the chest more than the triceps
- Can help to build chest muscle
- Is easier to lift heavy weight than the close grip bench press
- Is more comfortable than the close grip bench press
Drawbacks of the Standard Bench Press
- Can be harder on the shoulders than the close grip bench press
- May not be as effective for building triceps strength
- Can be more difficult to learn than the close grip bench press
Which Is Right for You?
The best way to decide which bench press variation is right for you is to try both and see which one you prefer. If you’re new to bench pressing, it’s a good idea to start with the standard bench press. Once you have a good foundation, you can experiment with the close grip bench press.
How to Perform the Close Grip Bench Press
1. Lie on a bench with your feet flat on the floor.
2. Grip the barbell with your hands shoulder-width apart.
3. Lower the barbell to your chest.
4. Press the barbell back up to the starting position.
How to Perform the Standard Bench Press
1. Lie on a bench with your feet flat on the floor.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Lower the barbell to your chest.
4. Press the barbell back up to the starting position.
Tips for Close Grip and Standard Bench Press
- Use a weight that is challenging but allows you to maintain good form.
- Keep your back flat on the bench throughout the exercise.
- Don’t arch your back or flare your elbows.
- Breathe out as you press the barbell up and inhale as you lower it down.
- If you have any shoulder pain, be sure to consult with a doctor or physical therapist before performing the close grip bench press.
Wrap-Up
The close grip and standard bench press are both effective exercises for building chest and triceps muscle. The best exercise for you will depend on your individual goals and preferences. If you’re not sure which exercise is right for you, start with the standard bench press. Once you have a good foundation, you can experiment with the close grip bench press.
Top Questions Asked
Q: What is the difference between the close grip and standard bench press?
A: The close grip bench press uses a narrower grip than the standard bench press, which places more emphasis on the triceps and less on the chest. The standard bench press uses a wider grip, which places more emphasis on the chest.
Q: Which exercise is better for building chest muscle?
A: The standard bench press is better for building chest muscle than the close grip bench press.
Q: Which exercise is better for building triceps muscle?
A: The close grip bench press is better for building triceps muscle than the standard bench press.
Q: Can I do both the close grip and standard bench press in the same workout?
A: Yes, you can do both the close grip and standard bench press in the same workout. However, it’s important to listen to your body and stop if you experience any pain.
Q: How often should I do the close grip and standard bench press?
A: The frequency with which you should do the close grip and standard bench press will depend on your individual goals and fitness level. A good starting point is to do each exercise once or twice per week.
