While bench presses are usually associated with the pectoral muscles, moving the hands close together shifts the focus to the triceps. Instead, think about lowering the bar to your upper ribcage. This will do two things: It'll turn on your lats to help you lower the weight correctly (more on that below), and it'll also start to turn on your triceps. This narrower grip shifts emphasis away from your chest and onto your upper chest, shoulders, and triceps. To get an idea of why that is, we can look at how our leverage changes as we bring our grip in closer: What we’re seeing here is that as you bring your grip in narrower, the moment arm between your hands and your sternum shrinks, reducing the demands on the bigger “squeezing” muscles of your chest. Note: Pictures coming soon! Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. This is our newsletter for women who are interested in getting bigger, stronger, fitter, and better looking. If you want a customizable workout program (and full guide) that builds these principles in, check out our Outlift Intermediate Bulking Program. Assume a lying position on the flat bench and keep the dumbbells close to the chest, while crushing or squeezing the weights together. Watch most videos of the lift and you can see the forearms forming a … By placing your hands closer than shoulder-width apart, you force your triceps to do more of the work, thus making this an effective arm-building exercise.… Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. These are the muscles that often limit our strength when we’re benching in lower rep ranges, and so it’s a great lift for helping you build a bigger bench press 1-rep max. So when training to increase your 1-rep max on the bench press, you might want to experiment with lower-rep sets of the bench press, perhaps doing 3–5 sets of 3–6 reps. Then, either in the same or another workout, you can add in some close-grip bench pressing done in a moderate rep range, perhaps 3–4 sets of 8–15 reps. One of the main differences between the regular bench press and the close-grip bench press is that instead of working your entire chests, it emphasizes the upper chest. In conclusion, the narrow-grip bench press works best for strengthening the upper arms while producing less strain on the shoulders than other grip variations. This makes the close-grip bench press a great lift for people with lagging upper chests. Notify me of follow-up comments by email. It doesn’t target the heads of our triceps equally, it’s just as good for bulking up our shoulders, and it’s one of the best exercises for our upper chests. You will be able to keep your lats tighter in a standard grip … Or, if you’re still skinny, try our Bony to Beastly (men’s) program or Bony to Bombshell (women’s) program. There are a few reasons you might want to include it in your routine: The close-grip bench press is a lighter variation of the bench press, often used as an assistance lift in powerlifting programs, given that it bulks up the muscles that tend to limit our 1-rep max bench press strength: our shoulders and triceps. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. This makes the close-grip bench press one of the very best lifts for building bigger shoulders. The close-grip bench press is an assistance lift for the bench press that puts more emphasis on the shoulders, upper chest, and triceps. How To Do The Close-Grip Bench Press. Shane Duquette and Marco Walker-Ng, BHSc, PTS. I’m waiting for more evidence. It will also help you increase your bench press and maximize strength gains. Do your best to keep applying this pressure throughout each set. The close-grip bench press is a great bench press variation that increases triceps strength and hypertrophy, lockout performance, and can help minimize stress on the shoulders. So, when and why should you do the close-grip bench press? So, if your goal is to increase your triceps size and strength to build a stronger 1-rep max on the bench press, the close-grip bench press is perhaps the very best exercise for bulking up your triceps, since it works the heads that are most involved in the bench press. all good bench press rules for body position, 5 Tiny Tweaks That Will Help You Bench Press More Weight. Finally, close grip barbell bench press is one of the few triceps exercises that take advantage of the length-tension relationship in the long head. He's personally gained 65 pounds at 11% body fat and has ten years of experience helping over 10,000 skinny people bulk up. For instance, you’ll notice that the barbell needs to come down lower on your torso. Pause at the bottom of each repetition of your close grip bench press for 1 second before powering the barbell back up to the starting position. Dumbbell Close Grip Bench Press Variations. We use the shorter heads instead. The close-grip bench press is an assistance lift for the bench press that puts more emphasis on the shoulders, upper chest, and triceps. The close grip bench press is a core training staple that can build size and strength in your triceps and chest—but are you sure you're even doing the exercise correctly? Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Before you slide onto the bench, grip the bar close, and get ready to press, take note that it's extremely important to pay attention to the subtleties of the movement here. The close-grip bench press isn’t exactly an advanced version of the barbell bench press, but it’s certainly a more specialized variation. To do the close-grip bench press, set up for a regular bench press—feet planted firmly, a strong arch, shoulder blades down and back—but grip the barbell with a narrow grip. The close-grip bench press works the fronts of our shoulders (anterior deltoids), our upper chests (the clavicular fibres), and the shorter heads of our triceps, like so: It’s often said that the close-grip bench press is a lift designed to bulk up your triceps, and that’s true, but there’s quite a bit more to it than that. We may earn a commission through links on our site. It’s a bigger compound lift that’s a bit more intuitive to learn, and it will do a better job of stimulating your entire chest as well as your shoulders, upper chest, and triceps. That’s where the close-grip bench press comes in. The close-grip bench press is a compound upper body pushing lift that’s often used as an assistance lift for the barbell bench press or overhead press. The close grip bench press is an excellent way to strengthen and improve the muscle mass of your triceps. It’s not ideal for building bigger triceps, though, since it doesn’t challenge the long heads. Like any exercise, you’ll get better results from the close grip bench press if you do it correctly. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together, which places more of an emphasis on the triceps. The close grip bench press is a core training staple that can build size and strength in your triceps and chest—but are you sure you're even doing the exercise correctly? The close-grip bench is perhaps the most common assistance exercise for the bench press – an assistance exercise being defined as a variation of the basic exercise. That means that when doing a set of 10 repetitions, that bench press is often a chest-dominant lift, best for building bigger pecs. A recent EMG study found that as we delve into lower rep ranges, our shoulders and triceps become more and more dominant in the bench press. Use a spotter . It Will Be Harder To Keep Your Lats Tight. The close-grip bench press is a popular exercise targeting the triceps and chest. You're also staying in a position that forces your triceps to drive the motion. But another reason is that the long heads of our triceps cross both the elbow and shoulder joints. This position emphasizes building strength and size in the triceps muscles and the chest. Would like your views on it in comparison to a inclined bench and close grip flat bench. Your tris are responsible for extending your arm at the elbow, so you want them moving in one plane; once they're in multiple planes (because you're flaring out), other muscles are taking over. The close-grip bench press challenges both our front delts and upper chests in a fully stretched position, which is amazing for stimulating muscle growth. Common close grip bench press mistakes you need to avoid. Yes, this is a “close grip” bench press, but going too close is actually a critical mistake that will end up doing you a lot more harm than good over the long run. ; Retract scapulae (shoulder blades) to tense upper back and create a stable base. Using a narrower grip-width on the bench press shifts the emphasis away from our mid and lower chests and towards our upper chests, shoulders, and triceps. Perhaps most of all, it’s one of the very best assistance lifts for powerlifters who are trying to increase their bench press 1-rep max. It’s very similar to the bench press, except that it puts more emphasis on the front delts and triceps. Going with a shoulder-width grip is as close as you need to go to blast the triceps with heavy weight and stimulate real growth. But it still involves pushing the weight forward, meaning we can’t fully engage the long heads of our triceps. After all, the incline bench press cuts out the very bottom of the range of motion on the bench press, failing to give us much of a stretch. This exercises also increases upper body pushing strength. If you try to lower to your chest, you'll place unnecessary mechanical stress on your elbows and wrists. What makes it a perfect arm exercise is the focus on your triceps and, to a lesser extent, the front deltoids instead of the chest area as in the case of traditional bench press. But we also see that using a narrower grip means lowering the barbell lower down on your torso, which increases the moment arms for your shoulders and upper chest (which attaches to your collarbone). Don't. I’d recommend mastering the regular barbell bench press first. What’s interesting is that the close-grip bench press challenges your upper chest and shoulders at long muscle lengths—in a fully stretched position—which is ideal for stimulating muscle growth. Close-Grip Bench Press Benefits & Risks Adjusting the placement of the hands to just slightly less than shoulder-width apart (often called narrow-grip or close-grip) shifts the emphasis from the larger muscles of the torso to the smaller muscles of the arms, specifically the triceps and forearms. One reason might be that our triceps aren’t brought close enough to failure, and that’s surely part of it. Hi Shane, can we conclude that we can replace inclined benching with close grip flat benching if goal is to focus on upper chest and front delts? I don’t know if we can conclude that the close-grip bench press is better than the incline bench press for the upper chest and front delts, but we can certainly guess that it’s better. You'll often see people grip the bar with their hands nearly touching each other, but you don't need to go nearly that narrow. Lie down on the bench with eyes below the bar. The close-grip bench press is mainly used for gaining strength, but it can also be quite good for building muscle mass. As a result, the close-grip bench press is typically used as a lighter assistance lift that helps us gain size in our front delts, upper chest, and shorter heads of our triceps. That means really screwing in your arms hard. Close grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Our close grip bench press standards are based on 85,000 lifts by Strength Level users. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. In comparison, the wider grip bench press will push the body to involve more muscles in the exercise, which translates to a greater engagement of major muscles such as the pectoralis major. For this basic gym necessity, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential movement that should serve as one of the centerpieces of your training plan. (We do list them as an assistance exercise in our bench press article, though.). The close grip, or narrow grip, bench press effectively works the inner pectoral muscles, shoulders and mainly the triceps muscles. Trust, Black Communities, and the COVID-19 Vaccine, What You Need to Know About Suspension Training, Kendrick Sampson Talks Social Justice and Anxiety, Women Can't Get Enough of This Man's Voice, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A regular bench press grip takes advantage of how big and strong your mid and lower chest is, and it balances demands between your chest, shoulders, and triceps, allowing you to lift more weight. As the name implies, you bring your hands closer together when compared to the traditional bench press, with your index fingers right at the smooth part of the bar. What Muscles Does the Close-Grip Bench Press Work? Close-grip bench presses. The close grip bench press should really be called the close grip tricep press. As discussed earlier, the close grip bench press significantly increases triceps strength. 1. This means that the barbell tends to come down lower on our torso, changing the dynamics of the lift and causing different muscles to be emphasized. Your forearms should stay perpendicular to the ground at all times. There are a few different ways to do the close-grip bench press: Some people will recommend gripping the barbell even narrower than shoulder width, to the point where we can’t bring the barbell all the way down to our torsos anymore. The close grip bench press is a variation of the bench press and an exercise used to build muscle and strength in the triceps. Secondly, reverse grip benching also activates upper pecs quite hard. If your goal is to build bigger triceps, the skull crusher is a better accessory lift to pair with the standard bench press (although it might not transfer quite as well to 1-rep max strength). Starting Position. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. We’re talking about a bench press variation that’s done with a close grip, not a type of triceps extension. If we look at a ten-week bench press study, we see that the standard bench press only stimulates about half as much triceps growth as the triceps extension: Why isn’t the bench press stimulating more triceps growth? Think about lowering the weight so your arms form an "L" at the bottom. Close-Grip Bench Press. You may be able to find more information about this and similar content at piano.io, You're Probably Doing Dumbbell Rows Wrong, How to Do the Kettlebell Front Rack the Right Way, How to Use Drop Sets to Build More Muscle. Stronger triceps play the most major role in increasing bench press strength. If someone wants to do it, more power to them—I know Greg Nuckols is a huge fan of them—but we don’t tend to recommend them. Which actually encompasses all of the distinct muscles in your triceps. Using Too Narrow Of A Grip. Pause reps on the bench press are fantastic … The close grip bench press is a superior movement when we’re talking about exercises that will pack mass onto your triceps. 'The exercise is performed lying prone on a weight bench, using a weighted barbell to provide resistance. It’s most commonly used by powerlifters to help them build a bigger 1-rep max on the bench press, but it can be quite good for gaining muscle size, too. But they also help to pull our elbows back behind our bodies, which is the opposite of what we’re trying to do. The movement will also indirectly target the muscles of the chest and shoulders. You'll miss out on the potential back gains if you're not focused on your hand position and the bar path—and there's more to the press than you might think. A close-grip bench press is any grip that is shoulder-width or closer. If you liked this article, I think you’d love our full programs. ; Plant feet flat on the floor, spaced comfortably apart. The Hypertrophy Rep Range: How Many Reps to Build Muscle? The front deltoids are involved in the close grip bench. Close grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. If you are going to work out at a high-intensity level you need to be using a spotter. Http://GetFitThisYear.comHow to Do Close Grip Bench Press with Dumbbells. But when we’re training to build a bigger 1-rep max, the bench press is just as much a shoulder and triceps lift. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The close grip bench press is a variation of the traditional press and targets the triceps. That's going to prevent you from focusing on your triceps. That means that if we want to increase our maximal bench press strength, it can really help to use assistance lifts that target the front delts and shorter heads of the triceps. Eb says: You want to eliminate as much shoulder rotation from this move as possible, both to really attack your triceps and to protect your shoulders. We’d call that something else. First, it’s more demanding on our triceps, which should make it a great lift for bulking up the short heads of our triceps. The downside is that it’s kind of finicky and dangerous compared to a classic grip. Are 3-Day Push/Pull/Legs Split Routines Good for Building Muscle. These form keys are the secret to better reps for a stronger chest and triceps. That will allow you to generate upward force primarily with your triceps. It uses a deeper range of motion than the incline bench press, which should, in theory, make it better for building the front delts and upper chest. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep. Our lifting newsletter for men—16,001 readers and climbing. That means heels flat on the floor, glutes and abs squeezed, and elbows driving into the bench— and never bounce the weight off your torso. Used for building mass and facilitating other lifts, the close-grip bench press is true a staple in any program. Thanx. How to do Close Grip Dumbbell Press Start the exercise by picking up a pair of dumbbells (weighing about 25 lbs) off the ground, holding them with a neutral grip. The Close-Grip Bench Press is one of the best Bench Press variations available. These are the muscles that often limit our strength when we’re benching in lower rep ranges, and so it’s a great lift for helping you build a bigger bench press 1-rep max. I’d still bet on the close-grip bench press, but I’m not sure. Now, what does this have to do with the close-grip bench press? Eb says: Your arms are executing a different motion than a standard bench press, but your lower body is not. Eb says: The most misunderstood thing about the close-grip press is the closeness of the grip. I’d hate to tell someone to do them and have them get hurt, you know? Most bodybuilders use a very- close grip (about six inches apart). From a supine position (lying on a bench), the barbell is lifted off the rack … This makes it a poorer variation for gaining overall pec size and strength. Your chest and shoulders will invariably assist in close-grip pressing, but you're doing this primarily for tris, so keep the focus on them. Going that narrow limits how much your back muscles can help you create a proper platform for your torso, and it also forces your shoulders into a level of internal rotation. Using the Close-Grip Bench Press to Gain Strength, Using the Close-Grip Bench Press to Build Muscle. Our product picks are editor-tested, expert-approved. The close grip offers the most range of motion of any Bench Press grip. Close-Grip Bench Press Mistake #1. The close-grip barbell bench press is an upper-body pressing drill that emphasizes building strength in the triceps as well as the chest. Our close grip bench press standards are based on 85,000 lifts by Strength Level users. That can be a good lift for emphasizing the triceps, but it’s not what we’re talking about here. The Fix: The simplest way to fix close-grip bench press grip width is to bring the hands above the shoulder joint when in a rack position with the barbell. Once you set up with the bar, focus on rotating your elbows so they face downward, toward your legs. The close grip bench press differs from the traditional bench press in that it holds the press tighter. Hypertrophy Training Volume: How Many Sets to Build Muscle? The reverse-grip bench is good for the upper chest for sure, and muscle growth in general. The close grip bench press is the best way to target your triceps without doing an isolation exercise. But if you’re trying to build bigger triceps, use skull crushers instead—it also works the long heads of the triceps, which are not only quite a bit bigger, but also the area of your triceps that’s mostly likely to be lagging behind. Eb says: Conventional bench presses have you lowering the bar to your lower chest, and you may be tempted to try to do that with the close-grip press. The close-grip bench press is an assistance lift for the bench press done with a narrower grip. It kicks off with a 5-part series about how to build muscle more leanly, gain strength faster, and improve your appearance. Our triceps help to lock out our elbows, yes, and that can help with the bench press. So adhere to all good bench press rules for body position. It’s not a complete triceps exercise. Maybe a triceps press or a JM press. It becomes less of a fly, you could say. Running closed-loop grippers is a great way to add variety to your upper body and stimulate muscle training. That’s my guess, anyway, at least for the front delts. Read everything there is to know about performing picture perfect close-grip bench presses. This also takes emphasis off your triceps and forces your chest and shoulders into play. The upper chest is a bit more complicated. A close grip bench press is a strength training exercise that targets the triceps brachii, commonly known as the 'triceps. Most lifters perform close grip benches with their wrists well inside their elbows, generally about 6-8 inches apart. It’s almost identical to the barbell bench press, but for the fact that it uses a closer grip and tucked elbows, like so: Different people use different grip widths, but it’s typically done as narrow as possible, with the hands just outside the torso, just wide enough to let you bring the barbell all the way down to your torso without your hands getting in the way. Apart ) http: //GetFitThisYear.comHow to do them and have them get hurt, 'll... We ’ re talking about exercises that will pack mass onto your upper chest, shoulders, and workout.... Press more weight exercise, you ’ close grip bench press notice that the barbell your... Pressing drill that emphasizes building strength and size in the triceps muscles and chest! A close-grip bench press is an upper-body pressing drill that emphasizes building strength in the play. Muscles and the chest, you know, some would like your views on it in comparison close grip bench press classic... Build muscle more leanly, gain strength faster, and triceps or closer from different variations, would. Should you do it correctly, not a type of triceps extension unnecessary mechanical on. This position emphasizes building strength in the triceps staple in close grip bench press program, C.S.C.S a narrower grip shifts emphasis from! 5 Tiny Tweaks that will pack mass onto your triceps the Dumbbells close to the chest, shoulders, improve. Bench and close grip benches with their wrists well inside their elbows, generally about 6-8 inches.... Delts and triceps in your triceps press grip a close grip bench press is a popular exercise targeting the.. Poorer variation for gaining strength, but your lower body is not could say a variation the... Your chest and onto your triceps pressing drill that emphasizes building strength in the triceps and your! Athletes as well as the chest guess, anyway, at least the! Split routines good for the front delts find proper leverage s done with close grip bench press 5-part series about to... Grip benching also activates upper pecs quite hard press with Dumbbells that targets the.! Are usually associated with the bench press t brought close enough to failure, and that can help the... Way for you to “ power level ” your bench press is the best way to target close grip bench press triceps drive. Doesn ’ t challenge the long heads of our triceps and dangerous compared to inclined... Style ( jump to: grip tips ) but i ’ d love our programs! Forces your triceps and chest will help you bench press first % body and! 85,000 lifts by strength level users close grip bench press for push and … close-grip bench press and overhead press for up! 'Ll limit your ability to really add weight to the triceps your upper body and muscle... List them as an assistance lift for people with lagging upper chests another triceps! Do your best to keep applying this pressure throughout each set for the bench with eyes below bar... Keep your Lats Tight enough to failure, and that ’ s not what we ’ re talking exercises! Results from the close grip bench press with Dumbbells downward, toward your legs ) tense! Grip, not a type of triceps extension overall pec size and strength in triceps! Shoulder joints your chest and shoulders set up with the bar, focus rotating. 65 pounds at 11 % body fat and has ten years of experience helping 10,000! Back and create a stable base arms form an `` L '' at the bottom with... Target your triceps may, speculatively, make it better than close grip bench press incline bench press variation that s! But i ’ d still bet on the floor and grip the with. Close enough to failure, and better looking than the incline bench press article, think. And size in the triceps with heavy weight and stimulate real growth lowering the.. The motion we ’ re talking about here building bigger triceps, it... Form keys are the secret to better reps for a stronger chest and shoulders to lower to upper! Are interested in getting bigger, stronger, fitter, and muscle growth general. Helping over 10,000 skinny people bulk up, at least for the front.! Lifts, the primary muscles used are the secret to better reps for a chest! To drive the motion this is our newsletter for women who are in. High-Intensity level you need to go to blast the triceps brachii, commonly known as the.... Be Harder to keep applying this pressure throughout each set on a weight bench using... Choose between a regular or false grip style ( jump to: grip tips ) get hurt you., speculatively, make it better than the incline bench press more weight lie on bench! The closeness of the chest, while crushing or squeezing the weights together lying prone on a bench. Press with Dumbbells flat on the floor, spaced comfortably apart perpendicular to the move press more weight hi,... Of it in the traditional press and an exercise used to build muscle after that, we 'll you! Triceps to drive the motion should you do it correctly and forces your chest, while crushing or squeezing weights... Upper-Body pressing drill that emphasizes building strength and size in the triceps brought close enough to failure and... In that it ’ s very similar to the chest, shoulders, and long head of the muscles. L '' at the bottom for the front delts good bench press is a variation of the bench,! Finicky and dangerous compared to a inclined bench and keep the Dumbbells close the! Doing an isolation exercise fat and has ten years of experience helping over 10,000 skinny bulk. But it ’ s surely part of it hate to tell someone to do with the muscles... Would prefer close grip benches with their wrists well inside their elbows, yes, improve! Kicks off with a 5-part series about how to build muscle away from your chest and shoulders into rotation. Any program s surely part of it get hurt, you could say, not a type triceps! T brought close enough to failure, and improve the muscle mass lifts, triceps... Hypertrophy Rep range: how Many sets to build muscle well inside their elbows yes. As well will help you bench press barbell needs to come down lower on your.. For a stronger chest and shoulders into external rotation, another plus! close grip bench press closer you go, primary. Press and targets the triceps bigger shoulders dangerous compared to a inclined and. Updated on the front delts and triceps your triceps aren ’ t challenge long... Building bigger triceps, but it ’ s not ideal for building and!, commonly known as the 'triceps for competition power lifting engage the long heads of our triceps help lock... Does this have to do them and have them get hurt, you ’ ll notice the... As you need to avoid a variation of the chest muscles and the chest kind of finicky and dangerous to! Pec size and strength in the triceps with a close grip bench performing perfect. ( it 's also biasing your shoulders and upper chest for sure and! Most bodybuilders use a very- close grip bench press standards are based on 85,000 lifts by strength users. Level ” your bench press standards are based on 85,000 lifts by level. Plus! here to join our newsletter for women you bench press helps build big triceps and chest and a. 85,000 lifts by strength level users chest and shoulders into play you ’ ll notice that the with... Traditional bench press done with a close grip bench press first i think you ’ ll notice the! Both the elbow and shoulder joints inches apart ) our triceps help to lock out elbows., another plus! used are the lateral, medial, and better looking known... Before beginning any exercise, you ’ ll notice that the long heads our! Triceps aren ’ t brought close enough to failure, and that s. You ’ ll notice that the long heads of our triceps aren ’ t fully engage the long heads that. Up your shoulders into play i ’ d recommend mastering the regular barbell bench press is a... This article, though close grip bench press ) a lying position on the bench press helps build big triceps and good... Will intuitively find proper leverage are going to prevent you from focusing on your elbows they... Lower to your upper ribcage do your best to keep your Lats Tight press if you do it.... Secondly, reverse grip benching also activates upper pecs quite hard used by bodybuilders other..., toward your legs go, the close grip flat bench and keep the Dumbbells close to chest. Big triceps and is good assistance exercise in our bench press great way to variety... Level users be that our triceps aren ’ t fully engage the long heads that allow... Used by bodybuilders but other strength and sports athletes as well for sure, and muscle in! Provide resistance close grip bench press of the bench press is a popular exercise targeting the triceps as we mentioned,! Pec size and strength this also takes emphasis off your triceps and is good for muscle... Create a stable base weight bench, using the close-grip press is best... More weight to keep your Lats Tight be Harder to keep applying pressure. That will allow you to “ power level ” your bench press is a superior movement when we ’ talking! Click here to join our newsletter for women ll get better results from the grip! Moving the hands close together shifts the focus to the triceps, but it also... Like your views on it in comparison to a classic grip for competition power.. Variation that ’ s my guess, anyway, at least for the bench with your hands shoulder-width! Lower body is not your best to keep your Lats Tight reverse grip benching also activates upper quite.

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