What To Know
- The close grip bench press can help build muscle mass in the triceps, shoulders, and chest, leading to a more well-rounded physique.
- Compared to the close grip bench press, the normal bench press activates the triceps to a lesser extent.
- If you want to target your triceps and shoulders, the close grip bench press is a more effective option.
The bench press is a cornerstone exercise for building upper body strength and mass. But did you know that there are different variations of the bench press that target different muscle groups? One popular variation is the close grip bench press vs normal bench press. Both exercises work the chest, but they also engage different secondary muscles, making each one beneficial for specific goals.
This blog post will delve into the differences between close grip and normal bench press, exploring their benefits, drawbacks, and how to incorporate them into your workout routine.
Understanding the Variations: Close Grip vs. Normal
The key difference between the two lies in the grip width.
- Normal Bench Press: In a normal bench press, your grip is slightly wider than shoulder-width, with your hands pointing straight ahead. This variation primarily targets the pectoralis major, the large muscle in your chest.
- Close Grip Bench Press: As the name suggests, the close grip bench press involves a narrower grip, with your hands closer together, usually just outside shoulder-width. This variation places more emphasis on the triceps and anterior deltoids (front shoulders), while still engaging the chest.
Benefits of Close Grip Bench Press
The close grip bench press offers several advantages, making it a valuable addition to your workout routine:
- Increased Triceps Activation: The close grip forces your triceps to work harder to stabilize the bar and extend your arms. This can lead to increased triceps strength and size.
- Enhanced Shoulder Stability: By engaging the anterior deltoids more, the close grip bench press can help improve shoulder stability and reduce the risk of injuries.
- Improved Grip Strength: The close grip requires a stronger grip to control the bar, which can improve your overall grip strength.
- Increased Muscle Mass: The close grip bench press can help build muscle mass in the triceps, shoulders, and chest, leading to a more well-rounded physique.
Benefits of Normal Bench Press
The normal bench press is a classic exercise for a reason. It offers its own set of benefits:
- Maximum Chest Activation: The wider grip allows for a greater range of motion, maximizing the activation of the pectoralis major, leading to increased chest strength and size.
- Improved Power: The normal bench press is an excellent exercise for developing power and explosiveness in your upper body.
- Versatility: The normal bench press is a versatile exercise that can be incorporated into various training programs, from strength training to powerlifting.
Drawbacks of Close Grip Bench Press
While the close grip bench press offers benefits, it also comes with some drawbacks:
- Increased Stress on the Shoulders: The close grip can put more stress on the shoulder joints, increasing the risk of injuries if not performed correctly.
- Limited Range of Motion: The narrower grip can limit the range of motion, potentially reducing the overall activation of the chest muscles.
- Potential for Elbow Strain: The close grip can also put more stress on the elbows, increasing the risk of elbow pain or injuries.
Drawbacks of Normal Bench Press
The normal bench press also has some drawbacks:
- Less Triceps Activation: Compared to the close grip bench press, the normal bench press activates the triceps to a lesser extent.
- Limited Shoulder Activation: The normal bench press doesn’t engage the shoulders as much as the close grip variation.
Choosing the Right Variation for Your Goals
So, which variation is right for you? It depends on your individual goals and needs.
- Focus on Chest Development: If your primary goal is to build chest strength and size, the normal bench press is the better choice.
- Prioritize Triceps and Shoulders: If you want to target your triceps and shoulders, the close grip bench press is a more effective option.
- Improve Overall Strength: Both variations can contribute to overall upper body strength, but the close grip bench press may be more beneficial for improving triceps and shoulder strength.
Incorporating Both Variations into Your Routine
You can also incorporate both close grip and normal bench press into your workout routine for a well-rounded approach.
- Alternating Variations: You can alternate between the two variations for different workouts or even within the same workout.
- Prioritize Based on Goals: If you have specific goals, like building triceps or chest, prioritize the variation that aligns with your goals.
- Listen to Your Body: Pay attention to how your body feels and adjust your exercises accordingly.
Tips for Performing Close Grip and Normal Bench Press
Here are some tips to ensure you’re performing both variations correctly and safely:
- Warm Up Properly: Always warm up your muscles before lifting weights, especially for exercises like the bench press.
- Use Proper Form: Focus on maintaining proper form throughout the movement. This includes keeping your back flat on the bench, your feet firmly planted on the floor, and your shoulders pulled down and back.
- Control the Weight: Don’t rush the movement. Control the weight on both the eccentric (lowering) and concentric (lifting) phases.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
The Verdict: Close Grip Bench Press vs Normal
Both close grip and normal bench press are effective exercises for building upper body strength and mass. The best choice depends on your individual goals and preferences. If you prioritize chest development, the normal bench press is a great option. If you want to target your triceps and shoulders, the close grip bench press is a better choice. Ultimately, experiment with both variations and see which one works best for you.
Going Beyond the Bench: Other Variations
While the close grip and normal bench press are popular variations, there are other ways to target your chest and triceps:
- Incline Bench Press: This variation targets the upper chest muscles.
- Decline Bench Press: This variation targets the lower chest muscles.
- Dumbbell Bench Press: This variation allows for a greater range of motion and can help improve muscle activation.
- Triceps Pushdowns: This isolation exercise specifically targets the triceps.
Final Thoughts: Mastering the Bench Press
The bench press is a powerful exercise that can help you achieve your fitness goals. By understanding the differences between close grip and normal bench press, you can choose the variation that best suits your needs and build a well-rounded upper body. Remember to use proper form, listen to your body, and enjoy the journey of strength training.
Basics You Wanted To Know
Q: How much weight should I use for close grip and normal bench press?
A: Start with a weight that allows you to perform 8-12 repetitions with good form. As you get stronger, you can gradually increase the weight.
Q: Is it necessary to do both close grip and normal bench press?
A: It’s not necessary to do both variations, but it can be beneficial for a more well-rounded approach.
Q: Can I use a close grip bench press for powerlifting?
A: The close grip bench press is not a standard powerlifting exercise. Powerlifting competitions usually use the normal bench press.
Q: Can I use a close grip bench press to improve my bench press?
A: Yes, the close grip bench press can help improve your overall bench press by strengthening your triceps and shoulders. However, make sure to focus on proper form and avoid putting excessive stress on your joints.
