If you are looking for a way to build bigger and stronger triceps, the close grip bench press is an excellent exercise to add to your routine. This exercise targets the triceps, which are the muscles on the back of your upper arms, and can help you achieve the toned and defined look you desire. In this article, we will discuss the benefits of the close grip bench press, how to perform it correctly, and some tips to get the most out of your workout.
Benefits of Close Grip Bench Press
The close grip bench press offers several benefits for those looking to improve their tricep strength and size. Firstly, it allows you to lift heavier weights than other tricep exercises, which can help you build muscle mass more quickly. Additionally, it works not only the triceps but also the chest and shoulders, making it a great compound exercise for overall upper body strength. Finally, the close grip bench press can help improve your bench press technique, allowing you to lift more weight in the standard bench press exercise.
How to Perform Close Grip Bench Press
To perform the close grip bench press, you will need a barbell and a bench. Here are the steps:
- Lie down on the bench with your back flat and your feet flat on the floor.
- Grasp the barbell with a grip that is slightly narrower than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for your desired number of reps.
It is important to use proper form when performing the close grip bench press to avoid injury and get the most out of your workout. Keep your elbows close to your body throughout the exercise, and lower the barbell slowly and under control.
Tips for Close Grip Bench Press
Here are some tips to help you get the most out of your close grip bench press:
- Start with a weight that allows you to perform 8-12 reps with good form.
- Gradually increase the weight over time as you get stronger.
- Don't bounce the bar off your chest when lifting. Lower it slowly and under control.
- Breathe in as you lower the bar and exhale as you lift it back up.
- Don't lock your elbows at the top of the exercise. Keep a slight bend in them to avoid injury.
- Rest for 1-2 minutes between sets to allow your muscles to recover.
Conclusion
The close grip bench press is an excellent exercise for building bigger and stronger triceps. It offers several benefits, including improved overall upper body strength and the ability to lift heavier weights than other tricep exercises. By following proper form and using the tips outlined in this article, you can get the most out of your close grip bench press workout and achieve your fitness goals.