Close grip bench press best for triceps🔥

Описание: Keep your elbows close to your torso and lower the bar to your upper ribcage, rather than the chest. Your elbows should form an L shape with a vertical forearm; they shouldn't flare out to the sides of your torso. Press straight back up to the top of the movement, squeezing your triceps.
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Close Grip Bench Press is more than just another bench variation.

It’s a tool designed to target those lagging triceps.

Unlike the traditional or wider grip Bench Press that emphasizes your upper chest, the close-grip version shifts the spotlight to your triceps, turning it into a tricep powerhouse movement.

It also calls upon your pectoral muscles and anterior deltoids to join the party as secondary muscles, making it a comprehensive upper-body resistance exercise.

Unlike the traditional or wider grip Bench Press that emphasizes your upper chest, the close-grip version shifts the spotlight to your triceps, turning it into a tricep powerhouse movement.
In this guide, we’ll break down the muscles worked, dive into the correct form, highlight common mistakes to avoid, explain mechanical variables, and compare the dumbbell versus barbell variations.

Whether you’re a beginner aiming to add variety to your workout or an advanced lifter looking to fine-tune your technique, this article is your ticket to elevating your Bench Press performance.

Let’s get ready to push your limits and unlock the full potential of the Close Grip Bench Press.

CLOSE GRIP BENCH PRESS: MUSCLES WORKED
I’d like to begin by highlighting the muscle groups engaged during the Close Grip Bench Press.

Why is it important to understand these muscles?

The concept of mind-to-muscle connection plays a pivotal role here.

Developing a strong mind-to-muscle balance can drastically improve the efficiency of your workouts.

By intentionally activating and concentrating on the muscles involved, you’re able to avoid improper technique, minimize the likelihood of injuries, and optimize muscle building potential.

This method goes beyond just doing a chest exercise; it’s about really paying attention to and working the muscles you want to improve. This helps you grow stronger and more fit.

Let’s explore the primary muscles the Close Grip Bench Press targets, notably the triceps brachii, pectoralis major (chest muscles), and anterior deltoids (front shoulders).

TRICEPS BRACHII
tricep muscles anatomy

When you’re performing the Close Grip Bench Press, a key muscle group you’re focusing on is the triceps brachii, which are the muscles on the back of your upper arm.

Imagine your triceps as a trio of muscles starting from two separate places: one part begins at the back of your shoulder blade, and the other two parts start on your upper arm bone.

These three parts come together in a single tendon that attaches to the back of your elbow.

Why are the triceps so important when you’re doing the Close Grip Bench Press?

Here’s what the triceps help you accomplish:

Elbow Extension: This is the main action of finishing the press, straightening your arm to push the weight up. But it’s also a fundamental movement for many daily tasks, like reaching for something