Barbell Close Grip Bench Press

Instructions for proper form

1. Lie flat on your back on the bench with your feet firmly planted on the ground. 2. Grasp the barbell with a pronated grip (palms facing away), hands placed about shoulder-width apart or slightly closer. 3. Unrack the barbell and hold it above your chest with your arms fully extended. 4. Slowly lower the barbell to your chest while keeping your elbows tucked close to your sides. 5. Ensure your wrists are straight and not bending excessively. 6. Push the barbell back to the starting position by extending your elbows, engaging your triceps throughout the movement. 7. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Allowing the elbows to flare out, which can increase shoulder strain. 2. Using excessive weight, leading to poor form or risk of injury. 3. Arching the back excessively, which can strain the lower back. 4. Not controlling the bar on the way down, leading to momentum abuse.

Benefits

Specific benefits of the exercise

1. Primarily targets the triceps, helping to build strength and muscle mass. 2. Improves overall upper body pushing strength. 3. Enhances stability in the shoulder joint.

Expected results and timeframe

With consistent training (3 times per week), noticeable strength improvements can be seen within 4-6 weeks, while muscle definition may take 8-12 weeks..

Who this exercise is best for

Best suited for beginners looking to strengthen the triceps and improve their upper body push strength, as well as bodybuilders focusing on arm development.

Scientific studies supporting its effectiveness

Research indicates that closed grip bench press variations significantly activate the triceps as compared to other pressing movements, thus supporting muscle growth and strength gains (Schoenfeld et al., 2016).

Variations

Beginner modifications

1. Use a lighter barbell or dumbbells to start. 2. Perform the exercise on a Smith machine for added stability.

Advanced progressions

1. Increase the weight incrementally as you build strength. 2. Incorporate pauses at the chest to enhance time under tension. 3. Try using bands or chains for accommodating resistance.

Integrations

Complementary exercises

Tricep pushdowns, skull crushers, and overhead tricep extensions can be used to enhance overall tricep engagement.

Super set recommendations

Super set with bench dips or standing dumbbell triceps extensions to maximize tricep fatigue.

Sample workout routines

Sample Routine: 1. Barbell Close Grip Bench Press – 3 sets of 8-10 reps, 2. Tricep Pushdowns – 3 sets of 10-12 reps, 3. Bench Dips – 3 sets of 8-10 reps.

Exercise combinations

Combine with other pressing movements, such as the flat bench press or incline bench press, to enhance upper body strength.

Best time to do this exercise in your workout

Best performed during the upper body or tricep-focused workout segment when you have the most energy and focus.