I just went back and figured what my approximate 1RM would be for CGBP versus my 1RM for bench and came up with bench being 7% higher. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Finally, press the bar up and away from your chest and repeat for as many reps you have programmed. Increasing the challenge to the close grip bench press can be achieved by making a few changes including: Advanced variations of this exercise include the barbell bench press, bodyweight dip, and general pushup. Tip: Because your arms will be in a more narrow position, you will want to set up your bench rack height at least 1 level higher than you normally would for a wide grip bench press. Win win. Inhale slowly as you lower the bar to your chest, and exhale during the push upward to start position. 
These are the big lifts that are the main lifts in most "basic strength" training programs like 5/3/1, Starting Strength, and my own programs - lifts that everybody should do and focus on. 5 Tips To Feel Your Triceps In The Close Grip Bench Press, Can You Train Triceps 2 Days In A Row? If you're new to strengthening this muscle group, you might want to use dumbbells instead of a barbell to start. Try this workout made popular by an NFL Combine prep coach. While this may not pose an issue immediately, this habit may cause discomfort or injury to the shoulders over time. The effect of grip width on muscle strength and electromyographic activity in bench press among novice- and resistance-trained men, Relationships between Mechanical Variables in the Traditional and Close-Grip Bench Press, An Investigation of the Mechanics and Sticking Region of a One-Repetition Maximum Close-Grip Bench Press versus the Traditional Bench Press, Loading Range for the Development of Peak Power in the Close-Grip Bench Press versus the Traditional Bench Press, The effects of grip width on sticking region in bench press, The Sticking Region in Three Chest-Press Exercises with Increasing Degrees of Freedom. Thats just about what I do. 2017;5(3):46. doi:10.3390/sports5030046, Saeterbakken AH, Stien N, Pedersen H, Solstad TEJ, Cumming KT, Andersen V. The effect of grip width on muscle strength and electromyographic activity in bench press among novice- and resistance-trained men. The trick is to actually test out the lift and if you are able to feel your triceps engage, the grip is probably good. Index just outside of the rings on regular bench, pinky just inside of the rings on close grip. Combined with your body position on the bench, the movement can be done safely with progressively heavier resistance. With a single bench press you can kill two birds with one stone by working on different grip styles and training both your strength and build your arms. Bouncing the bar off the chest is an attempt to push very heavy weight up with momentum. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. It's better to spend 3-6 weeks on training blocks where you address weaknesses than it is to spend the whole year doing general all-round training. We answer that question in our article Is Bench Press Good Enough For Triceps? Thanks for catching that. Read more about 17 Exercises That Will Improve Your Bench Press Strength. Hi!
To start, lay down on the bench and plant your feet firmly on the ground. For hypertrophy and building overall volume stick to 3-5 sets of about anywhere from 6-20 reps at about 55-70% of your 1 rep max. Ratio of close grip bench press to regular bench press, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. There is an increased risk of dropping the bar and injury using a false grip (fingers and thumb on the same side of the bar). I had my hands basically together in the center of the bar! It is used for building strength and muscle in the upper body and is most commonly known to target the triceps; however, there are more reasons to try a close grip bench press. Some people are just built better for a closer grip. If you are looking to increase tricep muscle growth, you may want to add a tempo with a longer lowering portion of the bench press in order to increase time under tension for the triceps. If not, adjust and try again. The snatch deadlift abides by the same rules as the clean deadlift, but uses a wider grip, which will actually give you an even lower hip position at the start. The close grip bench press is only one type of grip you can use on the bench press. This is also an important consideration for other sport athletes where shoulder health and recovery is important and who dont wish to add any challenging horizontal pressing work for the shoulders. If an athlete has a very large back squat but his clean & jerk and snatch are low compared to his squat, it's obvious that the issue is technique related. Instead, test for a 5 or 3RM. Thats how you get more triceps activation, which is the primary reason for CG bench.
An all-around athlete can build a profile with the lifts that covers the whole body and/or are important to him. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. Id say my close grip bench is about 5-10kg above my regular bench. If the time you spend in the gym is a concern, adding sets of close grip bench instead of other dumbbell accessories for the triceps and pecs can be more convenient and ultimately save you some time in the gym. That sounds like too big a gap to me. Increase the number of repetitions per set and challenge the close grip bench press to muscle failure. A lot of lifters ask whether they can just train the bench press for their triceps. A narrow grip is shown to reduce shoulder strain and help lifters to successfully bench a heavier load. Even if he were to practice the full clean to death, his numbers would not go up simply because he doesn't have the leg strength to stand up with the barbell. Obviously, that type of person will not be able to clean (full squat reception) more weight until he gets his leg strength up. Other upper chest exercises usually involve bodyweight and cable work, the close grip bench press is a good barbell exercise that can add some extra fatigue and intensity for those looking to grow the muscle region. However, if you are not competing as a powerlifter you may actually benefit from closer grip bench press work instead of the more widely accepted wide grip. Maintain your elbows close to the body during the movement for proper form and technique. If the triceps or upper chest are an area of interest, or if they are struggling with locking out wider grip bench presses, a close grip will be a good option. These types of sport athletes would benefit because they require strength and power from a position where the elbows are kept close to the body or they need strong elbow extension.
2017, Lockie RG, Callaghan SJ, Orjalo AJ, Moreno MR. Loading Range for the Development of Peak Power in the Close-Grip Bench Press versus the Traditional Bench Press. How can we identify what weakness to focus on? This exercise is a great addition to your program even if you are only focused on tricep size since loads for the close grip bench press will be significantly heavier than any dumbbell or cable accessory movement for the triceps. Connect with her onInstagramorLinkedIn. In this case you can opt for even higher rep and set schemes of 4-5 sets of 6-20 reps with lighter loads of about 55%-70% of your 1 rep max. But for performance guys, the best way to find out what lift(s) are weaker or lagging is through strength ratios. Different body types might have leverages that are advantageous for some lifts and disadvantageous to other lifts.
Check it out.
Here the ratios can tell us if the athlete lacks strength, power, or technique. You really ought to be stronger with a wide grip. I bench about 305 right now and my close grip and bench are almost the same. Bodybuilders should consider including close grip bench press because of the added stimulation to the triceps and the upper chest. Although the wide grip bench press is a coveted lift by gym goers and competitive athletes alike, the close grip bench press is also a great builder of both strength and muscle. Note: If you cant feel the triceps in the close grip bench press, then check out my article on 5 Tips To Feel Your Triceps In The Close Grip Bench Press. Of course, I will reduce the training volume for other areas while I correct the weakness. One drawback of the close grip bench press is that the narrow grip increases the total range of motion of the lift, limiting your total strength output.
CG has always been my main lift. Of course, he will need to address the cause of the imbalance. It does however come with an important limitation that may be more significant to some lifters and not as important for others. Once again, I prefer to use a 3 or 5RM to establish these ratios. Note: The narrower you grip the barbell, the more angled your bar path is going to be, which means your touchpoint is going to be lower on the chest.
General gym go-ers who are just concerned with overall fitness are welcome to choose between wide or close grip bench press depending on their goals. My CG was a struggle, My close grip is like 40 pounds less. I got that percentage from my own brand of f***ed up math!
I'm not patient. The end results are much more pronounced at the end of the year than if I had spent the whole year doing "general training.". Check out my in-depth article. In this article I will go through what a close grip bench press is and how to set it up, each of its benefits and its major drawback, who should be doing the close grip bench press and how to implement it into your programming based on your specific goals. Don't use 1RM values because 1RM strength fluctuates a lot from day to day. Int J Environ Res Public Health.
2021;18(12):6444. doi:10.3390/ijerph18126444, Lockie RG, Callaghan SJ, Moreno MR, et al. Use proper hand placement (about shoulder width) on the bar to reduce risk of injury and effectively activate the triceps muscles. The close grip bench press is a great choice for a multitude of people including both athletes and general fitness enthusiasts including: Powerlifting is the only sport in which the bench press is a competitive lift and therefore the close grip bench press is a way to build your arms and add variety while still promoting specificity. Use a flat bench station or flat bench/power rack combination. Reverse Band Bench Press: How-To, Benefits, Why Do It? Curious to know what grip you should take for overhead press? Its unique shape allows you to position your grip more ergonomically. They're great because they take guesswork, opinion, and whim out of the picture and replace them with cold, hard, sometimes-disappointing facts. Increase the weight resistance as you gain in strength and ready for an additional challenge. Beyond just sets, reps and loads, there are some additional considerations you may want to think about when programming based on your goals. * Note: I calculated the deadlift/squat ratio of the raw powerlifting record at around 115%. And when you bring it to your chest, it should be a little lower than where your normal bench would be. This is additionally beneficial for anyone training in a home gym where space or budget may not allow for multiple pieces of equipment. I don't personally include the preacher curl and reverse curl in there (for example), but some might want to use them. Strongman competitors also do a lot of pressing movements that require strong arms and chest strength which can be built through the close grip bench. Your forearms should be at a 90 degree angle relative to the floor throughout the movement. Using a spotter or smith machine is recommended during this exercise. For example, if you can squat 300 pounds 5 times, you should be able to front squat 255 pounds 5 times, or 85% of your squat poundage. The close grip bench press can be performed in a variety of ways to accommodate your fitness level. The ratios presented here were adapted from Poliquin's Structural Balance material and Russian Olympic weightlifting literature, as well as analysis of the powerlifting raw world records. Using an EZ bara shorter bar with a section that zig-zagsprovides areas to grip that can relieve any discomfort on your wrists. What are the benefits of a close grip bench press? Check out my other article that explains this in more detail. Lockie et al. Once you are comfortable with the exercise and a spotter is unavailable, remain conservative with the weight loads continuing to work on good form and technique. A more objective way of measuring this is about 5 finger widths inside of your standard bench press grip. One of the best-built posters on our forums opens up about training, nutrition, and steroids in this honest, wide-ranging interview. You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. The same. I just progress as I normally would and don't have a problem but I know I wouldn't actually be able to lift the supposed 1rm. The lockout portion of the bench press is heavily reliant on elbow extension which is controlled by the triceps. Additionally, weightlifters and crossfitters rely on the health of their shoulders to compete well, so the added benefit of the close grip bench press is the reduced stress on the shoulders. Also, the deadlift is done last in competition after going all-out on squats and bench. Maintain proper body position on the bench for safe and effective execution of the movement. Press question mark to learn the rest of the keyboard shortcuts. I spend each 3-6 week training block focusing on solving a specific issue. You do this by comparing ideal strength levels or ratios between lifts, which is something popularized by Charles Poliquin. Maintain a standard grip with your thumb and fingers wrapped around the bar during the exercise. Instead of trying to get stronger, he should invest more time in practicing the Olympic lifts themselves. Therefore, beyond powerlifting, many sport athletes include bench press for the purposes of upper body development. This is something you often see in CrossFit athletes - they practice the power snatch and power clean too much and never develop the timing to get under the bar. Exhale and push the bar up using the triceps and locking arms at the top of the movement. Christian Thibaudeau specializes in building bodies that perform as well as they look. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Verywell Fit's content is for informational and educational purposes only. Pressing with a narrow grip is also beneficial for lifters with shoulder injuries unable to perform a traditional bench press. Interesting my wide grip is quite a bit stronger than my close grip. How much weight are you lifting? An example of this would be basketball players who pass the ball off the chest to other players, but also includes netball, boxing, rugby and American football athletes. Journal of Strength and Conditioning Research. I switched from wide grip bench to shoulder width earlier this year because it was straining the tendons in my armpits (If i had to guess my tendons there are short and genetically I'm not meant to press with a wide grip). Using a narrow grip is shown to be a great alternative method to increase upper body pushing strength. She has a BSc in Life Sciences from McMaster University, a Postgrad Certificate in Public Relations from Humber College and is currently pursuing a MSc Occupational Therapy at Western University. (And, How To Avoid It), 16 Best Tricep Exercises To Increase Bench Press Strength, 17 Exercises That Will Improve Your Bench Press Strength, 6 Decline Bench Press Benefits (Plus, 1 Drawback), Reverse Grip Bench Press: How-To, Benefits, Muscles Worked, 3-Board Bench Press: Technique, Benefits, How To Program. The study looked at various types of press movements and found a significant increase in activation at the clavicular head of the pectoralis major which is the part of your pecs closest to your collarbone and shoulder. For these lifts I prefer to test with a technically solid 2RM, as testing with 5 reps is a bit high for the Olympic lift variations. In bodybuilding it's somewhat easy since you can see which muscles are underdeveloped. For crossfitters, it will transfer to not only the clean and jerk but also handstand and other pressing movements common to crossfit training. Still, ratios remain a very solid measuring stick to identify weaknesses.
The clean deadlift is a bit low, but we can conclude that it's simply due to the weaker quads, which make the start of the movement harder. In this case you will want to stick to a range of 3-4 sets with about 6-10 reps at about 60-70% of your 1 rep max. First, you need to test yourself in the main lifts. Isometric Bench Press: How-To, Benefits, & Should You Do It. Verywell Fit articles are reviewed by nutrition and exercise professionals. Check out my complete guide on where you should touch the barbell on your chest. Breathing properly is an important part of effective weight lifting. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
Perform the exercise using appropriate weight resistance for your fitness level. Return the bar to the rack upon exercise completion. Sports (Basel). Because the chest and shoulders assist the movement, the close grip press has the potential for heavier lift loads and maximum strength gains. Lockie RG, Callaghan SJ, Moreno MR, et al. Sports (Basel).
Dead Bench Press: How To, Benefits, Muscles Worked.
The close grip press should be executed slowly and with control from start to finish using appropriate weight resistance. Content is reviewed before publication and upon substantial updates. The fact that the powerlifting deadlift is high tells me that this lifter is likely strong in the hips/lower back compared to the quads. The set up for a close grip bench press is very similar to that of a regular bench press with slight adjustments to the placement of your hands. I don't use 1RM values because 1RM strength fluctuates a lot from day to day. Check it out for more exercises to include in your bench press programming. Especially for powerlifters, Instead of adding an additional day of bench pressing you can just swap out one day where you do your competition bench press, with the close grip variation instead. I wrote an entire article on how to bench press with long arms, including some specific tips that you can start to implement right away. Please keep in mind that a spotter or smith machine is always recommended for safety with this exercise. Lie flat on the bench and grip the bar with your hands shoulder-width apart. I can bench 265 clean, close grip 225 clean but Ive never really tried a 1rm for close grip. The reference lifts for most "basic strength" programs are a 3 or 5RM in the bench press, powerlifting deadlift, and the military press. Ive been working on form for a couple months now but I m still weaker with a slightly wider grip . Stay in tune with your body and breathing during the exercise. These ratios aren't perfect.
Also Known As: Triceps bench press (variation of the traditional bench press). The following tips will help you perform the close grip bench press safely and effectively: Incorporate this move and similar ones into one of these popular workouts: Get exercise tips to make your workouts less work and more fun. With this in mind, close grip should not be the grip of choice for any competitive powerlifters and additionally should probably not be trained with the goal of maximum strength. The difference, although significant, is not drastic and you should expect to still be able to move 80-90% of your typical loads in training. 
made recommendations for close grip bench press to be utilized by athletes who require explosive upper body force while keeping the elbows close to the body. Therefore, focusing on tricep strength would improve this portion of the lift which is particularly of interest to powerlifting athletes. The hips are as low as possible while still allowing the shoulders to be above (not behind) the bar.
Weight training requires attention to body position, form, and function. They are also applicable to raw powerlifters (gear affects lifts differently and screws up the ratios). Its also a good variation to add in if you are pressing high volumes or with high frequency throughout the week in order to preserve your long term shoulder health in these two sports. Check out my other article on alternatives to the bench press that will help activate the upper pecs. The close grip bench press is a common variation of the bench press used by regular gym-goers, strength and general sport athletes. Im just curious because Ive set my RM to roughly the same on both but it feels like Im going kinda light on my CG on the other hand I dont rly think I could lift more than my RM is set on CG Sorry for poor English haha Have a nice day fellow lifters! J Hum Kinet. Read our, Other Variations of Close Grip Bench Press, Try These Exercises to Workout Your Triceps, 7 Strength-Building Workouts to Do at the Gym, The Best Weight Training Machines at the Gym and How to Use Them, The 8 Most Effective Exercises for Your Triceps, How to Do a Decline Chest Press: Techniques, Benefits, Variations, Vary Your Routine With Different Types of Squats, How to Do a Reverse Bicep Curl: Techniques, Benefits, Variations, How to Bench Press: Techniques, Benefits, Variations, Try This Upper Body Strength and Endurance Superset Challenge, The Advanced, At-Home Workout Perfect for Those Looking to Take It Up a Notch, 10 Great Leg Exercises for More Strength and Power, How to Use a Chest Fly Machine: Techniques, Benefits, Variations, New Study Sheds Light on Mental Health of Elite Athletes, Advanced Chest, Shoulders, and Triceps Workout, Fast Upper Body Compound Exercise Workout. Most lifters will find their close grip bench to be generally weaker than their competition grip or wide grip bench press. This is why in strength athletes it is often used as an accessory lift to supplement the development of the regular grip bench press. Most of the time I use 3 reps, but 5 is fine with lifters with less experience. Athletes who train in sports like basketball, boxing or football where passing, throwing, defending or punching is a key component to the sport should also consider adding in close grip bench press to their training. If building your muscles using the close grip bench press is your primary goal you can use it as a primary movement in your training before you add more isolation arm exercises. Interested in pursuing weightlifting? When there's a weakness, I want to solve it as soon as possible and move on. The powerlifting deadlift uses a slightly higher hip position from the floor and uses more lower back/hip hinge to lift the barbell. In this case, your palms will be facing each other as you hold the weights. al in 1995. So this athlete should focus on bringing his front squats closer to the 85% ideal. Crank the incline and get ready to torch some fat. (Try These 6 Tips), What Is A Deadlift Hitch? The close grip bench press differs from the traditional bench press in that you perform the press with a narrower grip.
2012. The Sticking Region in Three Chest-Press Exercises with Increasing Degrees of Freedom. With your shoulders retracted, lift off the weight. Learn more about the 6 Different Types Of Bench Press Grips.
The secondary muscles involved are your chest and shoulders. Lifting too heavy increases your risk of injury and doesnt allow you to complete the movement in good form. You may be new to weight lifting or seasoned lifter wanting to improve an upper body routine. Technique is important, but you should always focus on what's holding you back. Thank you, {{form.email}}, for signing up. Check out our other training guides for training arms: If you struggle with locking out your elbows at the end of the bench press, you may benefit from adding close grip bench press into your program. What Is The Best Overhead Press Grip Width. Want more tips for building lock out strength?
How to Close Grip Bench Press: Proper Form, Variations, and Common Mistakes. A close grip bench press is often referred to as any bench press where the hands are placed closer together than what you would typically use to bench press. If you only do standing shrugs, you're missing a big part of your traps. It's not surprising that it's a bit below my ideal ratio of 120%. Powerlifters looking to improve lockout and build tricep strength should look to include close grip benching into their programming. 
close grip bench press percentage of bench press
