Close grip bench press alternative

Smallest portion of your chest, spanning from your clavicle to your shoulder.

Most intermediate exercisers are no stranger to the close grip bench press — a variation of the standard bench press wherein the lifter will place their hands closer together in order to shift the focus of the movement to the triceps brachii. Unfortunately, several issues with this particular variation has led many individuals to seek out an alternative that better fits their biomechanics and training program, with a multitude of alternative exercises existing that can more than fulfill the role of the close grip bench press. In nearly every circumstance that necessitates the close grip bench press be replaced, a possible substitute exists. For exercisers without access to a bench, there is the floor press, for powerlifters wishing to remedy a particular sticking point in their bench press, there is the pin press — with quite a number of other alternative exercises all being just as readily available as the close grip bench press itself. The close grip bench press is effective-enough a triceps brachii builder that it has earned a place in practically every intermediate level push workout. However, this does not equate to the close grip bench press being an entirely safe and convenient exercise, as its particular form cues are somewhat more difficult to learn than the standard bench press, making it unsuitable for novice exercisers or individuals recovering from injuries.

Close grip bench press alternative

The close-grip bench press is a variation on the traditional barbell bench press wherein the exerciser alters the position of their elbows and narrows their grip along the barbell in order to significantly alter the biomechanics and muscular activation pattern of the exercise. However, due to the significant stress this variation of the bench press places on the joints of the arm, or due to the fact that it retains its compound exercise capacity despite the purpose of the exercise, individuals may wish to alternate it out with an exercise more suitable for their particular training goals. This is generally achieved by the exerciser first identifying what exactly they require from an alternative exercise prior to choosing one that best fits said requirements, with such exercises like the triceps cable pulldown fulfilling the role of a moderate intensity triceps isolation exercise, and block bench presses fulfilling the role of a powerlifter sticking point rehabilitative exercise. This is also in combination with the distinctly longer range of motion that is a natural consequence of the exerciser extending their arms further away from the torso, thereby reducing the total amount of weight they are capable of moving as the time under tension throughout the repetition is increased further than what would be found in a traditional bench press repetition. Additionally, though not quite considered an issue in certain training programs, the usage and original purpose of the close-grip bench press is in its significantly increased activation of the triceps brachii muscle group , shifting it into the primary mover muscle for the entirety of the exercise. This, while serving its purpose perfectly, also retains its nature as a compound upper body exercise, and as such will also activate other muscle groups normally involved in the traditional bench press, such as the pectoral muscles and the anterior deltoid head. Primarily, the alternative exercise must activate the triceps brachii either as a major component of a compound movement or as the singular focus in the case of an isolation type alternative exercise. This is because the primary reason the traditional bench press is modified into the close-grip bench press in the first place is to maximize triceps brachii muscle recruitment, and as such choosing an exercise that does not focus on this particular muscle group defeats the purpose of alternating out the close-grip bench press entirely. Additionally, though the bench press is considered a novice to intermediate level exercise in terms of complexity, individuals seeking to alternate it out with another exercise must also take into account the complexity of the alternative, as a novice level lifter choosing a highly complicated alternative to the close-grip bench press may perform the exercise improperly or become injured due to improper form. The close grip bench press most often takes the form of a secondary compound exercise performed after more intense and heavier compound exercises such as the bench press are completed, wherein the close-grip bench press may fatigue the triceps brachii and fulfill any additional needed training stimulus in said muscle group. As such, any alternative exercise meant to replace the close-grip bench press will also subsequently take such a role, save in the situation that a triceps brachii isolation exercise is instead utilized, wherein the exerciser may also need to supplement pectoral and deltoid muscle group isolation exercises in order to make up for the lost training stimulus. In the ideal situation, a compound exercise performed secondary after the barbell bench press or a similar upper body push type compound exercise is the perfect alternative to the close-grip bench press, with any isolation exercise alternatives instead being placed later in the workout routine alongside other isolation exercises so as to avoid premature triceps brachii muscle fatigue. It is important for them to adjust the rate of exertion prior to utilizing a bench press variation as a substitute to the close-grip bench press, as the risk of overtraining and excessive fatigue that may affect other areas of their training is significant — especially if performing the alternative exercise alongside another upper body compound movement. The classic king of upper body exercises, a traditional barbell bench press will admittedly not activate the triceps brachii in a manner as significant as the close-grip bench press, but will nonetheless rival it in intensity and equipment used — making such a substitution economical, time saving, and as effective in terms of pectoral and deltoid muscular hypertrophy stimulus. This being said, the traditional barbell bench press shares many of the drawbacks that the close-grip bench press possesses, with a significant risk of injury to the various joints of the arms and shoulder being present if the exerciser utilizes far too much resistance or improper exercise form.

Unfortunately, the list of potential alternative compound exercises to the close-grip bench press is rather small, especially owing to the fact that the pectoral muscles are only fully activated in a rather small range of motion, leaving only a few substitute movements possible.

The close-grip bench press is a popular variation to make the bench press hit your triceps more. But, whether you want to add variety to your tricep movements or find ways to avoid the close-grip bench press altogether, you might be searching for an alternative. We'll dive into the specifics of each of these exercises below. If you want more of the benefits of the close-grip bench press , check out that full post. The board bench press varies the lift by having you lower the bar to a board or other obstacle between your chest and the bar. Instead of hitting your chest, you lower the bar to the board or other surface resting on your chest and press it back up.

The close-grip bench press is a popular variation to make the bench press hit your triceps more. But, whether you want to add variety to your tricep movements or find ways to avoid the close-grip bench press altogether, you might be searching for an alternative. We'll dive into the specifics of each of these exercises below. If you want more of the benefits of the close-grip bench press , check out that full post. The board bench press varies the lift by having you lower the bar to a board or other obstacle between your chest and the bar. Instead of hitting your chest, you lower the bar to the board or other surface resting on your chest and press it back up.

Close grip bench press alternative

Close Grip Bench Press is an extremely effective compound exercise for building upper body strength, specifically for the chest and triceps. However, sometimes you may find yourself needing an alternative for Close Grip Bench Press. The first few alternatives I have listed are compound movements that emphasize the chest and triceps very similarly to Close Grip Bench.

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If you need to use a flat bench with rack for an exercise, but cannot find one, do not substitute it for a flat bench without rack. Chair Dip. Apart from powerlifters and athletes, exercisers with mobility issues or a history of injury that limit their range of motion can also benefit from using the pin press as a close grip bench press alternative — all without sacrificing triceps brachii recruitment potential. In nearly every circumstance that necessitates the close grip bench press be replaced, a possible substitute exists. Your browser does not support the video tag. Smith Machine Bench Press. You can also do these in a hammer grip with your elbows in front of you instead of flared out to your sides to limit shoulder fatigue as you focus on your triceps. If you want more of the benefits of the close-grip bench press , check out that full post. One Arm Cable Tricep Kickback. December 14, Instead of hitting your chest, you lower the bar to the board or other surface resting on your chest and press it back up.

Written by Lee Kirwin.

The bar should end directly over your shoulders with your head forward. Exercises that target the same primary muscle groups with different equipment. For exercisers without access to a rack or bench but nonetheless still wish to train their triceps brachii with a barbell, the floor press is their ideal option. Forearm Push Up. Chest Dip. Largest portion of your chest, spanning from your sternum to your shoulder. If a second person is unavailable, you can attach the board to the bar with a wrist wrap or other creative method. You also get the benefit of being seated without the risk of dropping a barbell on your face, so you can burn these reps out to complete failure if you want! Primarily, the alternative exercise must activate the triceps brachii either as a major component of a compound movement or as the singular focus in the case of an isolation type alternative exercise. December 14, Being a bodyweight exercise, however, the diamond push-up is not as intense as the close-grip bench press, and as such will take a longer stretch of time and vastly more repetitions to induce the same level of muscular hypertrophy, making the diamond push-up better used as a secondary compound movement in combination with a heavier and more intense exercise. However, due to the significant stress this variation of the bench press places on the joints of the arm, or due to the fact that it retains its compound exercise capacity despite the purpose of the exercise, individuals may wish to alternate it out with an exercise more suitable for their particular training goals.