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<\/figure>\n\n\n\nIn the gym, triceps training is often associated with pushdowns and other isolation movements, while muscle-building\u00a0compound movements\u00a0are forgotten. Compound movements are essential to muscle growth in size and strength, calorie expenditure and hormonal response. There are many more benefits, but those three alone should be enough to persuade anyone to include them in their training program.<\/p>\n\n\n\n
The triceps’ three most renowned compound exercises are the close grip\u00a0bench press, tricep dips, and tight grip press up. The grip positioning can instantly turn a general upper body exercise into a tricep movement by narrowing the grip. The close grip bench press is a standard flat bench: the focus is shifted from the chest and shoulders onto the triceps instead. While still incorporating the shoulders, inner chest and scapula, the majority of the muscle stimulus is placed onto the triceps. The close grip bench press is an exercise that should undoubtedly be considered for anyone looking to develop their triceps in terms of aesthetic appearance, strength, power and even athletic performance.<\/p>\n\n\n\n
Close Grip Bench Press Benefits<\/h2>\n\n\n\nContribution to other compound exercises<\/h3>\n\n\n\n
The triceps will assist almost any upper-body exercise incorporating a push movement. For example, while the primary working muscle during the military press is the shoulder, the triceps is the secondary. Another example is during the shoulder press; the triceps causes the arm to extend and drive upwards by generating a flexion-extension at the elbow joint. Stronger triceps will make this phase of the exercise much more significant and more efficient. The close grip bench is one way to make the triceps stronger.<\/p>\n\n\n\n
Less tension on the shoulders<\/h3>\n\n\n\n
The most common injuries drawn from the regular barbell bench press are shoulder strain and rotator cuff tear. This is due to the weak muscles in the shoulder being put under severe resistance and tension at a compromising angle. To prevent this, there should be exacting rotator cuff work to act as injury prevention and to stop this from occurring. However, the close grip bench press’s differentiated grip has a far lesser chance of shoulder injury. That said, there is considerably more tension placed on the elbow and wrist joints during the close-grip variation, so for those with previous injury history in that region, time and careful consideration should be remembered when performing this exercise.<\/p>\n\n\n\n
Bigger arms<\/h3>\n\n\n\n
The following statement may surprise most\u2014 training biceps won’t lead to bigger arms. While biceps training has benefits, training your triceps efficiently will lead to a more rounded, aesthetic arm appearance overall. The triceps are a larger muscle group with larger muscle fibres than the biceps.<\/p>\n\n\n\n
To put it simply, the biceps make up about one-third of your upper arm, while the triceps make up the remainder. If you were to walk into the gym and perform bicep curls throughout your arm session, you’d essentially be ignoring two-thirds of your arm. Find a balance but certainly never forget the triceps. Incorporating exercises such as the close grip bench press is one good way to achieve this.<\/p>\n\n\n\n
Testosterone release<\/h3>\n\n\n\n
Including compound movements such as the close grip bench press into your training plan can have various benefits. One of these is the release of growth hormone and testosterone which can help your training and improve muscle growth and stimulation.<\/p>\n\n\n\n
Target both the lateral and medial heads<\/h3>\n\n\n\n
While tricep pushdown and dips will target specifically the lateral head (outer) of the tricep, the close grip bench press targets both the medial (inner) and the lateral head, so it works more muscles.<\/p>\n\n\n\n
The clear benefits of the close grip bench press may seem attractive, so it’s essential to ensure good technique and form. The regular bench press is the most common upper body exercise, and many people are accustomed to it, so that the close grip bench press can take some getting used to. Below is a step-by-step guide on how to perform the exercise correctly.<\/p>\n\n\n\n