Close-grip incline bench press. Bench press with a narrow grip: technique for correct execution

Video: Bench press narrow grip

Close grip bench press

The close-grip barbell press is one of the basic exercises in bodybuilding. It is used by athletes with extensive experience; it is better to include the bench press in the program through training. For a high-quality effect, you need to perform 4 approaches, 10-12 repetitions in one approach.

The close-grip barbell press is performed by both women and men. This type of bench press is different from classic exercise, a much larger number of muscles are involved here.

When performed correctly, it works the triceps of the arm and shoulder, pectoralis major, anterior deltoid, elbow muscles, subscapularis and latissimus dorsi.

The exercise can be called universal, since basically any press affects the chest and some parts of the arms. Of course, the back muscles are also involved, but the effect that a narrow grip gives is very difficult to achieve with other equipment. With a narrow grip, the abdominal muscles and trapezius are also included in the work. Thus, by doing chest exercises, the athlete will be able to strengthen other parts of his body.

Since a special type of grip is used for the exercise, it is necessary to control the position of the hands. Many people believe that a narrow grip means that the hands are as close as possible, almost overlapping each other. But this opinion is wrong, and if you perform the exercise this way, you can easily and quickly get injured. Therefore, all exercises with barbells must be done in the presence of a trainer.

A narrow grip is the placement of the hands at a distance of 20-30 centimeters from each other on the bar. It is important to grasp firmly, but not to wring your hands and, feeling discomfort, grab the bar. If you don’t do this, you can damage your wrist joints and prevent yourself from working in the gym for a long time.

Because huge pressure falls on brushes, should be used sport gloves or bandages. Even if you don't feel pain, this will help avoid discomfort and calluses in the future.

Technique

The exercise is done lying down, so important elements is a bench. It must be installed in a position convenient for the athlete.
It is necessary to press your back, buttocks and shoulder blades against the bench, you cannot tear yourself away from it when doing the press, or arch your body. All of these are safety rules, which, if not followed, can cause damage. serious injury back.
The legs should rest firmly on the floor, and they should also be spread as wide as possible.
As you exhale, the barbell is lifted down; after passing the most difficult part of the lift, you can inhale. At the top, you should hold your hands for at least three seconds, while additionally straining all the large and small muscles of the chest.

After exhaling, you should lower the bar to your chest and press it up again in the same mode.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2012-05-29 Views: 302 141 Grade: 4.5

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Close grip bench press - video

Weight and reps for beginners

For men: 8 - 12 repetitions of 20 - 30 kg. 3 - 4 approaches.
For women: 8 - 12 repetitions of 10 - 15 kg. 3 - 4 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Restrictions for injuries/illness/pain

The degree of risk is indicated on a 10-point scale

Description of the exercise

In terms of technology, it differs from the classics in the following parameters. The bar must be lowered just below the nipples, and the arms must be pressed to the body. Your chest will work in any case, but your task is to load the triceps as much as possible. Some people with such a press take it so narrowly that the hands are closely adjacent to each other. I think this is incorrect. You need to take it a little narrower than your shoulders.

Main features

1. Unlike a classic bench press, when pressing with a narrow grip, the barbell is lowered to the bottom of the chest. That is, about 3–4 cm further from the neck. This is due to the fact that the elbows need to be pressed to the body. Therefore, this trajectory is more convenient. 2. The distance between the hands should be 20 - 30 cm. If you take it narrower, the elbows will involuntarily diverge to the sides. 3. The load on the hands is even greater here than with classic bench press lying down. Therefore, I strongly recommend using bandages on your hands. 4. If you're benching unsupported and couldn't complete the last rep, place the barbell on your chest and use a wider grip. Then they will start working pectoral muscles, and you must press the barbell. In general, always press with safety net. 5. With excessive weights, the elbows involuntarily diverge to the sides, thereby removing the load from the triceps. Therefore, I recommend using a weight that you can do at least 6 reps correctly.

My respect, dear ones! Today on this frosty December day we will be warming up with a hot technical note called the close grip bench press. After reading, each of you will know everything about correct technique performing this exercise, its benefits and... well, let's not get ahead of ourselves and create some kind of intriguing intrigue :).

So, sit back and let's get started.

Close grip bench press. What, why and why?

Each muscleman and fitness gymnast has his own favorite exercises in the gym, the former have the bench press, the latter have butt-press exercises, such as squats and crunches on a Roman chair. The bench press with a narrow grip can also be safely classified as one of the most common and most effective exercises for the development of arm muscles (triceps) with free weight. However, the technique of performing a narrow bench press often suffers in the majority of athletes, especially beginners, most often this happens for the following reasons:

the brain-muscle connection is poorly established, which leads to the barbell swinging and dangling when lifting/lowering;
incorrect hand position and too narrow grip;
the weight of the projectile is inadequate to the level of training and, as a result, the implementation of movement due to the connection of “external muscles”.

In this article we will try to reveal all the technical nuances of the close-grip bench press exercise in order to perform it perfectly correctly. Actually, we started.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The essence of performing any exercise is to include the target(s) in the work. muscle groups and exclusion from work of all “non-core”. In other words, if the exercise is isolating, then the entire load should fall exclusively on one muscle; the more “ballast” you connect, the lower the efficiency will be, and the worse the muscle will grow.

Therefore, it is extremely important to understand which muscles are involved in the movement, i.e. due to which muscle units it is carried out. As for the close grip bench press, its muscle atlas looks like this:

The narrow press is a multi-joint exercise for the triceps, which is designed to simultaneously target all three heads (lateral, medial, long) of the triceps brachii muscle. The weight of the projectile should be squeezed out using the arm muscles - the combined effort of all three triceps heads.

Advantages

Performing a bench press with a narrow grip provides a number of undeniable advantages, in particular:

is one of the best complex exercises for extension muscle mass triceps;
The close grip is versatile and can be used to achieve three goals - developing maximum strength (1-5 repetitions, heavy weights) ; maximum weight (8-12 reps, full range); combination of mass and strength (moderate/high intensity, 5-8 repetitions);
allows you to increase results in the classic bench press by enhancing the “strength” of the triceps, anterior deltas and chest muscles;
This is an easy-to-use exercise that allows you to quickly prepare the projectile.

Now let's take a look...

Execution technique

Proper technique is important in any exercise. narrow press is no exception, step by step it presents itself.

Step #0

Equip the barbell and lie on a horizontal bench. Place your hands narrower than shoulder width, lift the projectile from the rack and, holding it at the top, bring it to the middle of your chest. This is the starting position.

Step #1

As you inhale, slowly lower the barbell to the middle of your chest, lightly touching it. Make sure that your elbows are aligned with your body throughout the entire path. (located close to the body).

Step #2

After a second pause, using the strength of the triceps (as you exhale), press the weight up, returning the projectile to the IP. Repeat the specified number of times.

In the picture version, this disgrace looks like this:

In motion like this...

Note:

Many athletes use a very narrow grip, believing that this way the triceps are loaded better - this is not true. A close grip actually does not involve more triceps muscles; on the contrary, it has a negative effect - it creates unnecessary stress on the wrists and elbow joints.

To get the most out of the exercise, take note of the following tips:

The normal grip width is considered when the hands are at a distance 20-25 cm from each other, although everything is individual;
at the top point you should not fully straighten your arms;
the lowering phase should take twice as long as the lifting phase;
monitor the position of the bar throughout the entire trajectory, it should not wander or drift;
elbows should move along the body;
do not allow inertia and the barbell to bounce away from your chest;
use a belay partner when working with heavy weights;
try the narrow press option, when your legs are on a bench and your spine is pressed tightly against a horizontal surface;
Before working with weights, secure the technique using an empty bar.

Follow these tips and your triceps will always be swollen :).

Variations

There are variations of this exercise that also take place in training program. In particular, don’t get hung up on the classics, try these variations of the narrow bench press:

in the Smith machine;
EZ bar press.

Well, that’s probably all I would like to report on. Now let's sum it up and say goodbye.

Afterword

Another technical note has come to an end; today we were introduced to such an exercise as the close-grip bench press. Now you are extremely theoretically savvy, all that remains is to consolidate all this chatter in practice, so let’s blow into the hall and consolidate it!

I was glad to see everyone in good health, see you again!

PS. Do you use narrow bench presses in your training program?

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

The close-grip bench press is one of the most effective basic exercises for developing triceps and gaining muscle mass in the arms.

Muscles that take part in the exercise:

Triceps (all three heads)
Anterior deltoids
Upper pectoral muscles

Advantages:

To perform the exercise you only need a barbell
No contraindications for implementation
Helps build triceps mass
Increased Strength
Increased muscle mass

Technique for performing presses with a narrow grip:

Preparation:

Prepare a barbell with optimal weight, lie down on a horizontal bench. Your grip is narrower than shoulder width, then remove the barbell from the rack and place it at mid-chest level (at the top)

Performance:

Inhale and gently lower the barbell to mid-chest level, touching it slightly. Watch your elbows: they should be close to your body. As you exhale, begin to lift the barbell up. Repeat the specified number of times.

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

EZ-bar press:

Is more anatomically correct for the triceps muscles. In addition, this option allows the use of larger weights compared to the classic ones.

Smith machine close grip press:

A more suitable variation of the exercise for beginners. There is no possibility of deviation, since the bar moves along a given path.

At the top point, you should not fully straighten your arms
Monitor the position of the bar throughout the entire trajectory; it should not move or deviate
Elbows should move along the body
Avoid pushing the barbell away from your chest
A grip that is too narrow can cause injury.
Ask for a safety net if the barbell is heavy
The lowering phase should take twice as long as the lifting phase
The normal grip width is when the hands are at a distance of 20 - 25 cm from each other

I suggest you check out this great exercise:

In bodybuilding, the close-grip bench press is one of the basic and most popular movements for pumping up the triceps. The narrow press provides a powerful workout and is ideal for increasing size and strength of the triceps brachii muscle.

Pros and cons of the exercise

The close-grip press has an impressive number of advantages and a few disadvantages that are worth considering. This will help you get the most out of the exercise and make the triceps bench press truly effective.

Main advantages:

Involvement of a large number muscle fibers and increased anabolic response.

An easy-to-learn technique, making the close-grip bench press excellent even for beginners without training.

Development of not only triceps, but almost everything shoulder girdle.

The best and the most safer exercise for working with heavy weights.

The close-grip barbell press is considered the most effective and basic basic movement to work the triceps. Despite the enormous benefits The exercise also has a number of disadvantages:

When performing bench triceps barbell presses, any limiting muscle area (such as weak hands) will reduce the weight used and the load on the muscles. target zone.
A number of studies show that it is practically not included in the work when performing a barbell press with a narrow grip in a conventional technique.

This does not allow us to perceive the close-grip triceps press as an exercise for developing all the bundles. Therefore, it must be supplemented with other movements in which the main load goes to long head(For example, ).

What muscles work

With a narrow grip, the following are involved:

Triceps.
(middle part).

Auxiliary zones:

(mostly static).
and (responsible for stabilizing the body and arms).

A huge contribution to the study of the effectiveness of the bench press with a narrow grip on the triceps was played by the research of Professor Kawakami, one of the leading researchers in the world. A three-month experiment showed which muscles work in a close-grip barbell press. It turned out that the long head (the most massive and determines the volume of the muscle) practically does not work in this movement. This also affects her hypertrophy, which in the close-grip triceps barbell press was practically zero, against the backdrop of the progression of other beams.

Close-grip barbell press technique

Despite the fact that the technique of performing a triceps press with a narrow grip is quite simple, its perfect mastery is mandatory. This is where athletes of any level should start before progressing and increasing the weight of the weight.

Classical technique Close grip bench press:

Lie down on a bench, pressing your pelvis, shoulder blades and back of your head tightly against it. Take the bar so that there is a distance of 26-30 cm between your hands (22-25 for women).
Remove the bar from the supports and hold it above your chest. Begin to lower the barbell slowly and in a controlled manner toward your lower chest.
Without pausing, push the weight upward with a more powerful movement.

The position of your elbows partially influences which muscles are worked.

Partial elbow extension can slightly increase the load on the long head, but this technique is considered too traumatic and therefore is not used in sports.
Your forearms should “go” down perpendicular to the floor.
Also, at the top point, it is forbidden to fully extend the elbows; to avoid stress on the joint, it is necessary to maintain minimal bending in the joint.

Smith machine close grip press

Performing the Smith close-grip press can be a good alternative not only for beginners, but also for advanced athletes. This option is well suited for overcoming stagnation. The exercise also allows you to reduce the load on some muscles, thereby increasing the quality of triceps work.

Technically, this version is no different from working with a free barbell, but the following should be taken into account: peculiarities:

It is important to lie down correctly on the bench and position the bench so that the attached bar falls to the lower part of the chest. To do this, it is always recommended to perform the first test approach without extra weight.
In this option, the maximum possible weight of the projectile will be higher than when working with a free barbell (this is facilitated by a fixed bar). This should be taken into account for the correct load of the target zone.

How to replace the exercise

Theoretically, press horizontal bench a narrow grip can be replaced with any other basic movement:

Press a dumbbell or kettlebell using a similar technique (replacing the apparatus).
(hands are placed closer to each other).

However, such a “replacement” should be considered in the context of introducing variety into training and working the muscle from different angles. In terms of effectiveness for the shoulder girdle and triceps, the exercise is still one of the leaders, so its exclusion from the program is not recommended. The only actual cause may be injuries (for example, in the hand area), which do not allow technically correct execution of all elements of the movement.

This basic exercise, which initially involves the use of large weights, since the load falls on a large number of muscles at the same time. It is impossible to target the triceps in this movement. For this, isolation exercises, such as others, are used.

Given the use of large weights and the effectiveness of working with weights in the range of 55-80% of 1RM, the number of repetitions per set should not be large.

To develop strength, it is recommended to perform 4-6 repetitions.
For the purpose of maximum hypertrophy - from 7 to 10.

Excellent results are demonstrated (a partner is needed to throw the pancakes), forced repetitions and failure approaches. These techniques help create maximum stress and the subsequent anabolic response.

An important aspect is to draw up a program in such a way that the day of the arms does not overlap with the day of working on the chest. An excess of the same type of movements can negatively affect the growth of muscle mass throughout the shoulder girdle.