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.

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.

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. 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. This can be effective for a number of reasons. Because the top of the ROM primarily relies on your triceps to lock out the rep, the board press limits the involvement of your pecs and shoulders, leaving your triceps to do rep after rep of just their portion of the lift. If a second person is unavailable, you can attach the board to the bar with a wrist wrap or other creative method. You can also purchase Bench Blokz that attach to a bar.

Kneeling Decline Push Up.

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.

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. These exercises would all make almost perfect swaps if you needed to replace Close Grip Bench in your workout plan. The last few alternatives are some of my favorite triceps isolation exercises. The limited range of motion also puts even more focus on the triceps. I went about a year before I finally got a flat bench for my garage gym.

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. 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. This can be effective for a number of reasons. Because the top of the ROM primarily relies on your triceps to lock out the rep, the board press limits the involvement of your pecs and shoulders, leaving your triceps to do rep after rep of just their portion of the lift. If a second person is unavailable, you can attach the board to the bar with a wrist wrap or other creative method. You can also purchase Bench Blokz that attach to a bar.

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Rope Extension. 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. 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. Dumbbell Tricep Kickback. 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. Close Grip Push Up. Bench Dip. Other Bench Press Variations. Band Chest Fly. Secondary Muscle Groups. It takes up a majority of your chest and is multiple times larger than your clavicular head. Sometimes called pin presses, this variation has you adjust the safety bars on the sides of the bench press so you press from a dead stop. Another body weight exercise that produces significantly more triceps brachii activation than the close grip bench press, bench dips are a particularly effective alternative exercise for targeting the long and medial head of the triceps due to the angle at which the elbows are situated in comparison to the torso. Don't let the machine create bad habits in your bench press form! Smith Machine Incline Bench Press.

Written by Lee Kirwin. The close grip bench press is one of the best exercises to build the size and thickness in your triceps.

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. Twitter Facebook Pin It. Band Tricep Kickback. Your browser does not support the video tag. 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. Kneeling Cobra Push Up. Exercises that target the same primary muscle groups and require the same equipment. Bench Dip. Traditional Barbell Bench Press. 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. Assisted Dip. A bodyweight variation of the standard push up exercise, the diamond push up recreates many of the same biomechanics and muscle group activations as the close grip bench press — though with the added benefit of requiring absolutely no equipment.