Close Grip Chest Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Close Grip Chest Press is a strength training exercise primarily targeting the triceps, with the chest also being engaged as a secondary muscle group. Using a barbell, this movement involves pressing the weight upward from a lying position on a bench with hands placed closer together than in a standard chest press. This close hand position shifts more of the workload onto the triceps, while still activating the chest muscles to a lesser degree. It is an effective exercise for building triceps strength and enhancing overall upper body development.
How to Perform
Begin by setting up the barbell on the rack, adjusting the height to a comfortable level (if adjustable), and loading the appropriate weight onto the bar.
Position yourself on the bench, ensuring your feet are flat on the floor for stability and your back is well supported.
Grip the barbell with an overhand (pronated) grip, keeping your hands about 12 inches apart, ensuring your palms face your feet.
Carefully lift the bar off the rack and hold it directly above your chest, with your arms extended but not locked out.
With a slight bend in your elbows, slowly lower the barbell toward the middle of your chest, focusing on maintaining control of the weight.
Once the bar reaches your chest, pause for a moment, then press the barbell back up to the starting position, keeping your elbows slightly bent at the top to avoid locking them.
Continue for the desired number of repetitions, making sure to maintain proper form and control throughout the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Direct your attention to activating your chest muscles to drive the movement of the barbell.
Ensure a slow and controlled tempo throughout each repetition, particularly during the lowering phase to maintain constant tension on the muscles.
If you're new to this exercise, begin with a lighter weight to ensure proper form and avoid injury.
Lower the barbell carefully to the middle of your chest, maintaining control and avoiding dropping it too quickly.
How Not to Perform
Avoid Flaring Your Elbows: Do not allow your elbows to move too far outward during the press. This can put unnecessary strain on your shoulders and reduce the effectiveness of the exercise. Keep your elbows at a moderate angle, close to your body, to target the triceps more effectively.
Don’t Lock Your Elbows: Avoid fully locking out your elbows at the top of the movement. Locking your elbows can place excess pressure on your joints and take tension away from the muscles you're targeting. Keep a slight bend in your elbows throughout the exercise.
Don’t Use Momentum: Resist the urge to use body momentum to lift the barbell. Swinging or jerking the bar reduces the focus on the triceps and can increase the risk of injury. Keep the movement controlled and deliberate.
Avoid Overloading the Weight: Don’t start with too heavy a weight, especially if you're new to the exercise. Lifting too much weight can compromise your form and lead to poor muscle engagement, increasing the risk of injury. Start light and gradually increase the load as you master the movement.
Don’t Let the Bar Drop Too Quickly: Lowering the bar too fast can be dangerous and take away from muscle engagement. Control the descent of the barbell, focusing on a slow, steady lowering to the middle of your chest for maximum triceps activation.
Avoid Arching Your Back: Do not excessively arch your lower back during the lift. This can place unnecessary strain on your spine and cause discomfort or injury. Keep your core engaged and your back flat on the bench to maintain proper posture throughout the movement.
Don’t Allow Your Feet to Lift Off the Ground: Keeping your feet flat on the floor is crucial for maintaining balance and stability during the lift. Avoid lifting your feet, as this can shift your body position and lead to poor form.
Avoid Rushing Through Reps: Take your time with each repetition. Rushing through the movement leads to less focus on the muscles being worked and can increase the risk of injury. Perform each rep with full control and focus on the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
