Close grip bench press alternative

The close-grip bench press is a popular variation to make the bench press hit your triceps more.

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.

Close grip bench press alternative

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. This, while serving its purpose perfectly, also retains its nature as a compound upper body exercise, and as such will also activate other muscle groups normally involved in the traditional bench press, such as the pectoral muscles and the anterior deltoid head. Primarily, the alternative exercise must activate the triceps brachii either as a major component of a compound movement or as the singular focus in the case of an isolation type alternative exercise. 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. Additionally, though the bench press is considered a novice to intermediate level exercise in terms of complexity, individuals seeking to alternate it out with another exercise must also take into account the complexity of the alternative, as a novice level lifter choosing a highly complicated alternative to the close-grip bench press may perform the exercise improperly or become injured due to improper form. The close grip bench press most often takes the form of a secondary compound exercise performed after more intense and heavier compound exercises such as the bench press are completed, wherein the close-grip bench press may fatigue the triceps brachii and fulfill any additional needed training stimulus in said muscle group.

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, close grip bench press alternative. December 14,

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. When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates. If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute.

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.

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.

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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. Haupt HA. This is one of the stated benefits of the DB variation, of course. Unfortunately, it is likely that the exerciser will have comparative trouble inducing progressive overload or significant enough intensity with the diamond pushup, placing this alternative exercise in the temporary substitute category, meant to only be used in circumstances where the lifter has no other alternative available. Dumbbell Tricep Kickback. 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. Adam Gardner. Despite this, it is advisable for exercisers to increase the total amount of weight loaded onto the barbell if choosing to substitute the close-grip bench press with its more traditional alternative, as the somewhat reduced range of motion will allow for a higher level of resistance to be utilized. The triceps fatigue very quickly with most lifters, so be mindful of how this movement will affect you and be prepared with spotters and help. Largest portion of your chest, spanning from your sternum to your shoulder.

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.

Keeping this in mind, it is by no stretch of logic that the list of possible alternative exercises to the close-grip bench press will include isolation movements that serve the very same purpose — being even more useful than the close-grip bench press itself in the circumstance of the exerciser wishing to remove additional muscle group activation from the pattern. Adam Gardner. 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. Static presses call for you to keep your lower body as still as possible and use your strength with no momentum to complete the press. You can also purchase Bench Blokz that attach to a bar. Skip to content. Twitter Facebook Pin It. Traditional Barbell Bench Press. Equipment Barbell Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off. Clin Sports Med. This being said, the traditional barbell bench press shares many of the drawbacks that the close-grip bench press possesses, with a significant risk of injury to the various joints of the arms and shoulder being present if the exerciser utilizes far too much resistance or improper exercise form. Inhale and lower the barbell towards the middle of your chest. 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. Issues with the Close-Grip Bench Press.