Close Grip Barbell Bench Press - Worth a Closer Look...
Exercise Function:
The close grip barbell bench press will assist in building mass and strength with a focus on the inner and middle pectorals. It is also considered an excellent exercise for the triceps. The triceps need to be fully developed and strong in order to achieve a strong bench press. The focus is on the inner triceps but all areas will benefit.
Description:
The close grip bench press is performed almost identically to the standard flat bench press except your grip width on the bar is much narrower. As we promote using a medium to narrow grip when performing a standard bench press, this exercise is useful in complementing your muscle development and power when trying to achieve maximum mass and power in your chest and standard flat bench press, respectively.
Performance:
Begin by lying flat on the bench with your feet spread shoulder width and placed firmly on the floor. Your grip should be narrow and your hands should be wrapped fully around the bar. Using only your palm to hold the bar will stress the wrist and put you in great danger of the weight slipping out of your grasp.
Lift the bar off the rack and bring it out over your lower chest. Note that many people do not bring the weight out over the lower chest before it is lowered. This results in an awkward angle lowering the bar to the chest which will rob you of power and mechanical advantages. If you have the luxury of a spotter have them lift off the weight and help you bring it out over the chest before they let go. This will add years to your heavy benching career by taking great stress off the shoulder joint.
Once the bar has been moved over your lower chest you then lower the bar with control to the chest in a comfortable position below the sternum. There are two important things to remember here. First you need to lower the bar on the slow side and fully under control. Dropping the weight too fast will require great energy to stop the bar and return it back to the starting position. Bringing the weight down too slow will also rob you of valuable energy. Simply bring the bar down under control to the chest and then pause for a brief moment before pushing the weight back up. The second thing to remember is to bring the weight down low on the chest below the sternum in a comfortable position. The bar will land in a slightly lower position than with your traditional grip bench press. When lowering the bar you must also try to keep your arms tucked into your sides and do not flare your elbows out when lowering or pushing the bar back up. Breathe in as you lower the bar and either hold your breath as you push or exhale slightly as you drive the bar upwards as fast as you possibly can to the starting position. Force equals mass times acceleration. The faster you can move the weight (using proper form) the more force you will develop. Of course, as a beginner, you will need to focus on form for a while before you can really push the speed envelope. Unless you are under direction to attempt a different routine always use a full range of motion, keep the arms in, pause at the bottom and keep your elbows tucked to your sides. There are partial exercise techniques and variations of every exercise that can be explored, however, herein we are trying to instruct on pure fundamental form.
A modest back arch (there should be less of an arch in your back then when you perform a traditional bench) while tightening the back and abdomen at the same time pressing your feet into the floor is recommended for everyone. You should try and maintain contact with your buttocks and upper back to the bench at all times. Feet will press into the floor but not move.
Things to Avoid:
Avoid using the palms only grip with the thumbs tucked under if you value your teeth and want to avoid crushing your throat or ribcage. Avoid using a grip that is too narrow as it will stress the wrist joints. Avoid bouncing the weight off your chest by dropping it fast and popping it back up using momentum. This not only can damage the joints and rib cage it avoids using the muscles in the way they are supposed to be used. Avoid flaring the elbows out and bringing the bar down on the upper chest as you lower and raise the bar and your shoulder joints will thank you. Be careful as the triceps seem to fail without as much warning as other muscles groups. This can leave you stuck under a weight in a precarious position. A spotter is most definitely recommended.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
