As the pull up uses true upper body strength, the pulldown can better serve you when you want to do strip sets or continue the burn after a set of pull ups. The range of motion is a little smaller on those since they are so wide. Here, the forearms are not perpendicular to the floor; they form a slightly acute angle (less than 90 degrees). Answer Save. The bar is pulled to the upper abdominal area, similar to where a proper bench press bar is lowered. In other words, close-grip bench is harder on your triceps than wide-grip bench – no surprise there. In this article, I’ve listed and described all the top advantages of this popular exercise. Written by Bryan Haycock, M.SC. Bench Press. Narrow Grip. A close-grip bench press hits the triceps better. Narrow Grip: An alternative to the wide grip approach detailed above moves the hand positioning in the opposite direction. By Brett Williams, NASM. So obviously I'm going to preach benching with a closer grip, because unless you're one of those t-rex short-armed-can't-deadlift-shit-made-for-bench-pressing bench pressers, it's probably a good idea to save your shoulders. Wide Grip Vs. Close Grip. When it comes to proper close grip bench press form, your goal should always be to keep your wrists and elbows in line so that they’re directly “stacked” on top of each other as you raise and lower the bar. At least, that’s my opinion of it. Use a bar that positions the hands about shoulder-width apart for greater range of motion. Share on twitter. Wide grip is really wide. There are a variety of grips widths then used ranging from narrow to wide which generally is a form more of body mechanics and what is specifically most comfortable for the person pressing. A narrow grip should be used to add variety to your chest workout. The wider the grip, the less distance you have to push the bar to complete a bench press. Bench press, wide grip vs. close grip? The close-grip pushup chest and triceps exercise isn't always done properly. It hits the triceps dead-on and targets the inner-pec fibers especially well. Find out if a wide-grip is the right style for you. 4 Answers. January 21, 2016. read . The close grip bench press – also called the triceps bench press – is the best overall triceps exercise there is. Use a specific grip-width when benching to activate the delts. Finally, we need to consider where most of our muscle mass will come from. Dumbbell Bench Press (With a Neutral Grip) Incline Bench Press (With a Closer Grip) Push-ups (With a Closer Shoulder Width) Get Started With Four Free Tried and Tested Beginner Workouts That Only Take 30 Minutes A Day! "Strong traps have a direct bearing on nearly every exercise in strength training. These form keys are the secret to better reps for a stronger chest and triceps. In this case, it is a full range of motion bench press with a narrower grip than used in the competitive version of the movement, similar to a stiff-legged deadlift or a low-box squat. Obviously, they help all pulling movements, but they play a major role in squatting as well. Why you should do both. For those not familiar, the reverse grip bench-press is typically done on a flat bench. Close Grip Dumbbell Press (AKA Crush Press) Overview The dumbbell crush press is a variation of the dumbbell bench press and an exercise used to build the muscles of the chest and triceps. Just like the bench press, there are dozens of very finite details you need to implement into your form and training protocols in order to truly maximize your performance. Wide grip push ups are a really wide 90 degrees. With the wide-grip bench press, on the other hand, we’re more likely to be limited by our mid and lower pec strength, sending more of the growth stimulus to our pecs. There is a debate as to whether wide grip or close grip lat pulldowns are actually better for you. The data show that a wide grip is most effective at activating both the inner and outer areas of the chest. Here's How to Fix That. 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. Use a wider hand spacing on upright rows. As you work with barbells or pullup bars, there are two significant techniques you may use. Guys that are built for benching seem to be able to get away with that super wide grip shit I see. Jun 22, 2016 - Here are some quick tips on the differences between the close grip, regular grip, and wide grip bench press grip widths. Weight training hosts a myriad of techniques, which range from lifting styles to hand placement. The crush press is particularly effective in activating the chest as you’ll squeeze the pecs while pressing the dumbbells together. The bodyweight of men entering bench press lifts on Strength Level is on average less heavy than those entering close grip bench press lifts. Like other technique variations, the grip … Alex Robles, MD, CPT / … Share on pinterest. Is one better than the other? In fact your hands will be place a lot wider and further than the regular grip. Wide Grip. Once you're comfortable with the standard barbell bench press, it's time to explore the many variations. Let's go over what close grip lat pulldown vs. wide grip means, what muscles they work, and which one of these grip positions will be best suited for maximum result. 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. Yes- I'm In Sharing is caring! With your hands just 10-12 inches apart, this is similar to what you'd use for the close-grip bench press during arm training. For most people, this is just inside shoulder width. Floor Press Vs. However, it also reduces pec involvement. This is why many competitive lifters pick a wide grip for the bench press. Bench Press. As long as your elbows stay under the bar, tucking more decreases elbow extension demands (as your elbows move in toward your shoulders and away from the plates). BENCH PRESS SEMINAR 6: Bar Squeeze. The close grip bench press is one of our favorite pressing exercises despite not being the first thing that comes to mind, this technique is a great addition to your workout, and the close grip bench press benefits will have you trying it out in no time. Your hands should be under your elbows on the plank position AND in the lower part of the push ups. The average bench press entered by men on Strength Level is heavier than the average close grip bench press. The wider hand placement uses chest and triceps as well, but places more emphasize on the outer chest (while the narrow placement targets the inner part of the chest more). – FLEX. Elevate the bar to just under 90 degrees to make it safer. All that did/does is make my pec tendons and shoulders hurt. While the wide-grip bench press does effectively emphasize both the chest and the shoulders (specifically the anterior deltoid), Shana Verstegen, an ACE-certified personal trainer and TRX Master Trainer, reminds that safety is always key. When pressing above 30 degrees, use the widest grip that doesn't weaken you. The reality doesn’t work like that. A reverse-grip bench press targets the biceps more. This has to do with 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. 1 decade ago . Without a strong upper body, the athlete is not able to hold the proper positioning during a heavy squat. Watch as DT shows you how to do Wide Grip Bench Press to get the most of your workout! Discover which close grip bench press benefits are most desirable to you. Here's how to fix your form to build more muscle and strength. Triceps dips are a close second.. Ditch the close-grip V-handle on seated rows. A narrow grip (or “close grip bench press”) will cause the elbows to be outside the wrists in the bottom position. You're Doing the Close Grip Bench Press Wrong. These include the wide-grip or close-grip hand placement. Share on facebook. The degree to which you tuck your elbows will impact elbow extension demands as well. The floor bench press is a relatively simple exercise to start doing, but a very difficult exercise to perfect. Just like the wide row, a close row may be done with a machine or resistance band. "Personally I steer clear of the wide-grip bench press with my clients due to the risk of shoulder instability and pectoralis major rupture." In general yes. Okay so when doing a bench press, is it true that when you use a wider grip on the bar, you work more of chest (pec) muscles, and when you use a closer grip, you work more of your arm (triceps) muscles? SENTENCING For overall thickness, a wide grip is preferred, since it stimulates the most growth. Don't shun upright rows. Wide grip rows are opposite of a bench press. The idea for using a wider grip does come from a concept more grounded in a reason than just “wider grip, wider lats.” A wider grip has a tendency to support greater motion at the shoulder joint, where a narrower grip gets more of its range of motion at the elbow. With a resistance band, switch your grip. Wide Grip. Because of this similarity in where the movement takes place the wide grip row is great at preventing muscle imbalances. Relevance. To get fluid and comfortable doing this, performing the neutral-grip bench press for eight to 12 weeks. Favorite Answer. Rather than a bar at the end of the cable when using a machine, you use two handles instead and increase your resistance. The close-grip bench press is a popular exercise targeting the triceps and chest. This puts greater load on the tricep muscles and produces a larger range of motion. I will quote six times Mr. Olympia champion Dorian Yates about wide grip vs close-grip pulls. A wide grip will cause the wrists to be outside the elbows. In order to do this, you’ll want to grab onto the bar using a shoulder-width grip. Close-grip, wide-grip, reverse grip and parallel grip are just a few options at your disposal. Wide VS Close Hand Push Ups: What's The Difference. CLOSE GRIP BENCH PRESS ALTERNATIVES. Anonymous. Instead of grabbing the bar in an over-hand grip, you use an under-hand, or reverse grip. It's particularly true of incline bench presses. In the decline and flat bench press, use a shoulder-width grip.