Close grip bench press alternative

The close-grip bench press is a popular variation to make the bench press hit your triceps more. Close grip bench press alternative, whether you want to add variety to your tricep movements or find ways to avoid the close-grip bench press altogether, you might be searching for an alternative. We'll dive into the specifics of each of these exercises below.

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head. Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head. When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Close grip bench press alternative

The close-grip bench press is a variation on the traditional barbell bench press wherein the exerciser alters the position of their elbows and narrows their grip along the barbell in order to significantly alter the biomechanics and muscular activation pattern of the exercise. However, due to the significant stress this variation of the bench press places on the joints of the arm, or due to the fact that it retains its compound exercise capacity despite the purpose of the exercise, individuals may wish to alternate it out with an exercise more suitable for their particular training goals. This is generally achieved by the exerciser first identifying what exactly they require from an alternative exercise prior to choosing one that best fits said requirements, with such exercises like the triceps cable pulldown fulfilling the role of a moderate intensity triceps isolation exercise, and block bench presses fulfilling the role of a powerlifter sticking point rehabilitative exercise. This is also in combination with the distinctly longer range of motion that is a natural consequence of the exerciser extending their arms further away from the torso, thereby reducing the total amount of weight they are capable of moving as the time under tension throughout the repetition is increased further than what would be found in a traditional bench press repetition. Additionally, though not quite considered an issue in certain training programs, the usage and original purpose of the close-grip bench press is in its significantly increased activation of the triceps brachii muscle group , shifting it into the primary mover muscle for the entirety of the exercise. This, while serving its purpose perfectly, also retains its nature as a compound upper body exercise, and as such will also activate other muscle groups normally involved in the traditional bench press, such as the pectoral muscles and the anterior deltoid head. Primarily, the alternative exercise must activate the triceps brachii either as a major component of a compound movement or as the singular focus in the case of an isolation type alternative exercise. This is because the primary reason the traditional bench press is modified into the close-grip bench press in the first place is to maximize triceps brachii muscle recruitment, and as such choosing an exercise that does not focus on this particular muscle group defeats the purpose of alternating out the close-grip bench press entirely. Additionally, though the bench press is considered a novice to intermediate level exercise in terms of complexity, individuals seeking to alternate it out with another exercise must also take into account the complexity of the alternative, as a novice level lifter choosing a highly complicated alternative to the close-grip bench press may perform the exercise improperly or become injured due to improper form. The close grip bench press most often takes the form of a secondary compound exercise performed after more intense and heavier compound exercises such as the bench press are completed, wherein the close-grip bench press may fatigue the triceps brachii and fulfill any additional needed training stimulus in said muscle group. As such, any alternative exercise meant to replace the close-grip bench press will also subsequently take such a role, save in the situation that a triceps brachii isolation exercise is instead utilized, wherein the exerciser may also need to supplement pectoral and deltoid muscle group isolation exercises in order to make up for the lost training stimulus. In the ideal situation, a compound exercise performed secondary after the barbell bench press or a similar upper body push type compound exercise is the perfect alternative to the close-grip bench press, with any isolation exercise alternatives instead being placed later in the workout routine alongside other isolation exercises so as to avoid premature triceps brachii muscle fatigue. It is important for them to adjust the rate of exertion prior to utilizing a bench press variation as a substitute to the close-grip bench press, as the risk of overtraining and excessive fatigue that may affect other areas of their training is significant — especially if performing the alternative exercise alongside another upper body compound movement. The classic king of upper body exercises, a traditional barbell bench press will admittedly not activate the triceps brachii in a manner as significant as the close-grip bench press, but will nonetheless rival it in intensity and equipment used — making such a substitution economical, time saving, and as effective in terms of pectoral and deltoid muscular hypertrophy stimulus. This being said, the traditional barbell bench press shares many of the drawbacks that the close-grip bench press possesses, with a significant risk of injury to the various joints of the arms and shoulder being present if the exerciser utilizes far too much resistance or improper exercise form.

The close grip bench close grip bench press alternative most often takes the form of a secondary compound exercise performed after more intense and heavier compound exercises such as the bench press are completed, wherein the close-grip bench press may fatigue the triceps brachii and fulfill any additional needed training stimulus in said muscle group. Smith Machine Incline Bench Press.

If you want to increase the emphasis on your triceps, try tucking your elbows into your sides throughout the entire movement. Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head. Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Written by Lee Kirwin. The close grip bench press is one of the best exercises to build the size and thickness in your triceps. But those of us without good wrist mobility may have pain or discomfort on our wrists when performing a close grip bench press. Or you might not have the barbell or bench necessary to do a close grip bench press. To help you out, I've created this comprehensive guide detailing the best 5 close grip bench press variations. If you can't do the close grip bench press for any reason, or you'd like to add more diversity to your workouts, you have options. Several alternative options will build your triceps as well as your pectorals and deltoids. Here's a closer look at 7 of the best close grip bench press exercise alternatives and how to perform them.

Close grip bench press alternative

The close-grip bench press is a variation on the traditional barbell bench press wherein the exerciser alters the position of their elbows and narrows their grip along the barbell in order to significantly alter the biomechanics and muscular activation pattern of the exercise. However, due to the significant stress this variation of the bench press places on the joints of the arm, or due to the fact that it retains its compound exercise capacity despite the purpose of the exercise, individuals may wish to alternate it out with an exercise more suitable for their particular training goals. This is generally achieved by the exerciser first identifying what exactly they require from an alternative exercise prior to choosing one that best fits said requirements, with such exercises like the triceps cable pulldown fulfilling the role of a moderate intensity triceps isolation exercise, and block bench presses fulfilling the role of a powerlifter sticking point rehabilitative exercise. This is also in combination with the distinctly longer range of motion that is a natural consequence of the exerciser extending their arms further away from the torso, thereby reducing the total amount of weight they are capable of moving as the time under tension throughout the repetition is increased further than what would be found in a traditional bench press repetition.

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How To Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points while holding two dumbbells at your chest with your palms facing each other. Additionally, you can emphasize the triceps even more by lowering the bar to your eyes and pressing it back up instead of bringing it below your chin with each rep. Shoulder Tap Push Up. Dumbbell Bench. This greatly alters the mechanics and muscular activation of the exercise, placing a great deal of emphasis on the triceps brachii instead of the deltoids and pectoral muscle groups though in a type of contraction that is somewhat different from the close-grip bench press. The information being shared is for educational purposes only. Equipment Dumbbells When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates. It will take some practice, so start with an empty barbell or some weight you know you can handle so you can get the form right before increasing the load. Incline Dumbbell Fly. But, whether you want to add variety to your tricep movements or find ways to avoid the close-grip bench press altogether, you might be searching for an alternative.

The close-grip bench press is a popular variation to make the bench press hit your triceps more. But, whether you want to add variety to your tricep movements or find ways to avoid the close-grip bench press altogether, you might be searching for an alternative.

One of the most important factors to look out for when deciding on an alternative exercise is the similarities in their muscle group recruitment; if the alternative exercise does not work the same muscles as the close grip bench press, it is likely an unsuitable alternative. The bar should end directly over your shoulders with your head forward. Push Up. It takes up a majority of your chest and is multiple times larger than your clavicular head. The board bench press varies the lift by having you lower the bar to a board or other obstacle between your chest and the bar. Pro Tip Focus on keeping your elbows tucked in, it's easy to accidentally let them rotate outwards. Consequently, such alterations will also demand more exertion from the triceps brachii — requiring the exerciser or their coach to make alterations to the structure and programming of their training program. As you think about alternatives, a good replacement for the close-grip bench press will meet the following two criteria:. Remember that with standing presses, there are static presses and there are push presses. The triceps fatigue very quickly with most lifters, so be mindful of how this movement will affect you and be prepared with spotters and help. Largest portion of your chest, spanning from your sternum to your shoulder.