How to do the Close Grip Bench press correctly?

The close-grip Bench press is a variation of the traditional bench press that emphasizes triceps work, allowing for a more balanced development and improved upper body strength. Below, we explain in detail how to perform this exercise correctly, its benefits and how to integrate it into your training routine.

What does the close grip bench press work?

The close grip bench press primarily targets the following muscle groups:

• Triceps brachii: Reducing the distance between the hands increases the activation of the triceps, responsible for elbow extension.
• Pectoralis major: Although the main focus is the triceps, the chest also participates in the movement, especially in the initial phase of the lift.
• Anterior deltoids: Act as stabilizing muscles, contributing to the control of movement during the pushing phase.

What is considered a close-grip Bench press?

The close grip bench press differs from the traditional bench press in the position of the hands on the bar. To perform it correctly:

1. Starting position: Lie down on a flat bench with your feet firmly on the floor.
2. Bar Grip: Place your hands slightly less than shoulder-width apart (usually about 30 cm apart).
3. Controlled descent: Lower the bar slowly towards the chest, keeping the elbows close to the torso.
4. Explosive push: Push the bar up until the arms are fully extended.

What grip is best for bench press?

The effectiveness of the closed grip is due to the fact that:

• Significantly increases triceps activation.
• Reduces stress on the shoulders, protecting them from possible injuries.
• Allows better control of the bar during execution.

However, it is essential to ensure that the grip is not too tight to avoid unnecessary overload on the wrists.

What does the closed grip work?

The close grip on the Bench press not only strengthens the triceps, but also improves shoulder stability and core control. This exercise is especially useful for those who want to develop triceps strength and volume, as well as improve performance in other compound lifts.

Bench presses and the Bilbo Method

At BilboTeam, we promote exercises that maximize performance and minimize the risk of injury. The close grip Bench press is an essential tool for developing upper body strength, especially if executed correctly and properly integrated into your training routine.

You can obtain more information and personalized advice by visiting our contact page at contact Método Bilbo.

Why should you integrate the Close Grip Bench press into your routine?

The close-grip Bench press is a must-do exercise if you want to improve the strength and volume of your triceps, protect your shoulders and optimize your overall performance. Including it in your training, under the right guidance, will make a difference in your results.

For complete advice on how to integrate this exercise effectively into your routine, contact us at BilboTeam. Our team of experts is ready to help you reach your goals in the most efficient and safe way possible.

Bench presses and the Bilbo Method

At BilboTeam, we promote exercises that maximize performance and minimize the risk of injury. The close grip Bench press is an essential tool for developing upper body strength, especially if executed correctly and properly integrated into your training routine.

You can obtain more information and personalized advice by visiting our contact page at contact Método Bilbo.

Why should you integrate the Close Grip Bench press into your routine?

The close-grip Bench press is a must-do exercise if you want to improve the strength and volume of your triceps, protect your shoulders and optimize your overall performance. Including it in your training, under the right guidance, will make a difference in your results.

For complete advice on how to integrate this exercise effectively into your routine, contact us at BilboTeam. Our team of experts is ready to help you reach your goals in the most efficient and safe way possible.