Close grip bench press alternative

The close-grip bench press is a variation on the traditional barbell bench close grip bench press alternative 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.

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.

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. 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.

Inspire US serves as an informational hub for people looking to start their fitness journey.

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.

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.

Close grip bench press alternative

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.

Ciha hockey

If you do not need to use either, you probably can substitute. Your browser does not support the video tag. 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. This particular alternative to the close grip bench press is especially useful as a technique development tool for powerlifters with bench press mechanics issues, or athletes seeking to increase the explosive power output of their arms and upper chest. Cable Chest Press. Forearm Push Up. Much like the board bench press, the pin press is excellent for training a bench press form sticking point issue or for maximizing force output by the triceps brachii, replicating or even surpassing the close-grip bench press in those particular functions. This will have the effect of inducing great contraction in the long and medial head of the triceps brachii , of which are also utilized to a large extent in the close-grip bench press, making the skullcrusher not only an excellent triceps isolation alternative to said close-grip bench press, but also one of similar specific muscle head activation. The bar should end directly over your shoulders with your head forward. On this blog we share all the things we wish we knew when getting started.

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.

The close-grip bench press is a compound pressing movement, meaning we push or press the load away from our body as opposed to pulling weight toward our body, like a row or a deadlift by the combined effort of several muscles shoulders, pecs, triceps. Cobra Push Up. December 14, Avoid hurting your arms by performing these reps slowly to get a feel for the allowed ROM. 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. Smallest portion of your chest, spanning from your clavicle to your shoulder. Tricep Extension Machine. Secondary Muscle Groups. 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 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. A benefit to this is the fact that the reduced range of motion will induce far greater triceps brachii activation in comparison to the deltoids or pectoral muscles, recreating the effect of the close grip bench press with less of an equipment requirement. Kneeling Diamond Push.