Close grip bench press alternative

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.

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.

Close grip bench press alternative

Most intermediate exercisers are no stranger to the close grip bench press — a variation of the standard bench press wherein the lifter will place their hands closer together in order to shift the focus of the movement to the triceps brachii. Unfortunately, several issues with this particular variation has led many individuals to seek out an alternative that better fits their biomechanics and training program, with a multitude of alternative exercises existing that can more than fulfill the role of the close grip bench press. In nearly every circumstance that necessitates the close grip bench press be replaced, a possible substitute exists. For exercisers without access to a bench, there is the floor press, for powerlifters wishing to remedy a particular sticking point in their bench press, there is the pin press — with quite a number of other alternative exercises all being just as readily available as the close grip bench press itself. The close grip bench press is effective-enough a triceps brachii builder that it has earned a place in practically every intermediate level push workout. However, this does not equate to the close grip bench press being an entirely safe and convenient exercise, as its particular form cues are somewhat more difficult to learn than the standard bench press, making it unsuitable for novice exercisers or individuals recovering from injuries. Furthermore, the fact that the arms are placed closer together throughout the exercise will also equate to significantly more tension being placed on the shoulders, elbows and wrists of the exerciser, resulting in a greater risk of developing chronic injuries and making the exercise uncomfortable for individuals with longer arms. In addition to these factors, there is also the case of the close grip bench press lacking unilateral contraction capacity, furthering the development of muscular imbalances or reducing the mind-muscle connection that a lifter may wish to reinforce through the use of single-sided exercises. Substituting the close grip bench press with a suitable alternative will yield a number of benefits that would not otherwise be present if the close grip bench press were to remain in place. These benefits primarily revolve around an even greater specificity of training stimulus than what the former exercise can induce, as well as a somewhat reduced risk of injury so long as the alternative exercise is performed in a correct and proper manner. Certain other niche benefits may also occur, though their usefulness to the lifter will be on a situational basis and depend on their specific circumstances, such as altered equipment requirements, an altered range of motion and the capacity for greater volume or weight due to workout programming changes.

Upper extremity injuries associated with strength training. Close Grip Push Up.

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. Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off. If you need to use a flat bench with rack for an exercise, but cannot find one, do not substitute it for a flat bench without rack.

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. If you don't have access to a barbell or a bench, then the close grip floor press is a top option for you. The dumbbell close grip press is done on the floor, so it can be performed wherever you have a set of dumbbells.

Close grip bench press 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. We'll dive into the specifics of each of these exercises below. If you want more of the benefits of the close-grip bench press , check out that full post. 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. Instead of hitting your chest, you lower the bar to the board or other surface resting on your chest and press it back up.

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Contents Show. Movements like the standard dumbbell chest press or fly are excellent for building mass in the pecs, whereas exercises like the floor press or pullover.. Search for: Search Begin typing your search above and press return to search. Secondary Muscle Groups. Decline Push Up. This isolates the lockout, or triceps-focused portion, of the lift. 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. Exercises that target the same primary muscle groups and require the same equipment. Chest Dip. Diamond Push Up.

Close Grip Bench Press is an extremely effective compound exercise for building upper body strength, specifically for the chest and triceps. However, sometimes you may find yourself needing an alternative for Close Grip Bench Press. The first few alternatives I have listed are compound movements that emphasize the chest and triceps very similarly to Close Grip Bench.

You may have other reasons, but triceps tend to be the biggest reason to do a close-grip bench variation in the first place. However, this does not equate to the close grip bench press being an entirely safe and convenient exercise, as its particular form cues are somewhat more difficult to learn than the standard bench press, making it unsuitable for novice exercisers or individuals recovering from injuries. When substituting the close-grip bench press with weighted dips, the total amount of volume used must be in accordance with the proportional resistance used, with low weight high repetition sets of the close-grip bench press also being substituted by low weight high repetition sets of the weighted dip. Being a bodyweight exercise, however, the diamond push-up is not as intense as the close-grip bench press, and as such will take a longer stretch of time and vastly more repetitions to induce the same level of muscular hypertrophy, making the diamond push-up better used as a secondary compound movement in combination with a heavier and more intense exercise. Additionally, you can make these hit your triceps more by shortening the ROM and repping them about halfway down to your chest and back up. Bench Dips. 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. Avoid hurting your arms by performing these reps slowly to get a feel for the allowed ROM. The close-grip bench press uses the same muscles used in the standard bench press — the pecs, shoulders, and triceps, while being stabilized by the lats, erectors, and rotator cuff. What that means is your triceps get a ton of work by limiting the ROM to emphasize the top of the lift as you lock out that log over and over again.