What Tricep Head Does Close Grip Bench Work: The Ultimate Guide
If you’re aiming to build a stronger and more defined triceps, exercises such as the close grip bench press could very well be your ticket to success. This compound exercise primarily targets the triceps brachii and chest, and when done correctly, it can help you achieve a toned and sculpted upper body.
But did you know that the close grip bench press also targets specific heads of the triceps? There are three heads to this muscle group – the lateral, medial, and long heads – and each plays a specific role in the movement and function of the arm. Knowing which head you want to target could be the key to achieving the results you’re after.
So, in this article, we’ll take a closer look at the different aspects of close grip bench press and discover which tricep head it primarily targets. This knowledge will not only help you understand the science behind the exercise but also give you the tools you need to maximize your training and sculpt the triceps you’ve always wanted.
Why Close Grip Bench Press is Great for Triceps
The close grip bench press is a popular exercise among bodybuilders and powerlifters because it targets the triceps more effectively than other bench press variations. When performed correctly, this exercise can help you build bigger, stronger triceps, which are essential for pushing movements and upper body strength.
One of the main reasons why the close grip bench press is so effective for triceps is because it places more emphasis on the medial and lateral heads of the muscle. These two heads are located on the outer edge of the triceps and are responsible for the majority of the muscle’s size and definition.
Another benefit of the close grip bench press is that it allows you to lift heavier weights than other triceps exercises. The close grip hand position reduces the range of motion, which means you can lift more weight while still maintaining proper form and technique.
If you’re looking to build bigger, stronger triceps, incorporating the close grip bench press into your routine is a great place to start. Make sure to use proper form, keep your elbows close to your body, and gradually increase the weight as you get stronger.
The Different Tricep Heads Worked During Close Grip Bench Press
The close grip bench press is an effective exercise for developing the triceps, but many people may not be aware of the specific tricep heads that it targets. The triceps brachii muscle has three heads – the lateral head, the medial head, and the long head. Each head attaches to a different part of the arm bone and functions slightly differently.
The close grip bench press primarily targets the medial head of the triceps. This is because when you perform the exercise with a close grip, your elbows naturally tuck in close to your sides. This positioning places more stress on the medial head of the triceps, which is responsible for elbow extension.
While the lateral head of the triceps also contributes to elbow extension, it is not as engaged during the close grip bench press. However, incorporating exercises that target the lateral head of the triceps, such as overhead extensions or cable pushdowns with a wide grip, can help to further develop the triceps overall.
The long head of the triceps is also activated during the close grip bench press, but to a lesser extent. This is because the long head of the triceps is primarily responsible for shoulder extension, and this movement is not emphasized during the exercise. To focus more on the long head of the triceps, exercises like skull crushers or dips can be added to your routine.
FAQ
How does close grip bench press target tricep heads?
Close grip bench press targets all three heads of triceps, but mainly the medial head.
What is the proper technique for close grip bench press?
The proper technique for close grip bench press involves a shoulder-width grip, keeping elbows close to the body, lowering the bar to the middle chest, and pushing back up explosively.
What benefits does close grip bench press offer over other tricep exercises?
Close grip bench press offers greater activation of the triceps compared to other exercises, especially the medial head. Additionally, it allows heavier weights to be used, leading to greater strength and muscle gains.
How many sets and reps should I do for close grip bench press?
It depends on your goals and fitness level. Generally, 3-4 sets of 8-12 reps are recommended for muscle hypertrophy, while 4-6 sets of 3-6 reps are recommended for strength gains.
Can close grip bench press be substituted for traditional bench press?
No, close grip bench press targets the triceps more than the chest and shoulders. Traditional bench press is still necessary for overall upper body development.
Is close grip bench press safe for the shoulders?
Close grip bench press can be safe for the shoulders if done with proper form and appropriate weight. However, those with pre-existing shoulder injuries should consult their doctor or a qualified trainer before attempting.
Can I use dumbbells instead of a barbell for close grip bench press?
Yes, dumbbells can be used for close grip bench press instead of a barbell. This variation can add an extra challenge to the exercise and may be more comfortable for some individuals.
Should close grip bench press be done as a primary or accessory exercise?
Close grip bench press can be done as both a primary or accessory exercise, depending on your training goals. It is often used as an accessory exercise to target and strengthen the triceps after heavy bench press movements.
Can close grip bench press help with bench press plateau?
Yes, performing close grip bench press can help break through plateau by strengthening the triceps, which play a key role in the bench press movement. Additionally, using a variation of grip width can shock the muscles and lead to new gains.
What are some common mistakes to avoid when doing close grip bench press?
Common mistakes to avoid when doing close grip bench press include flaring elbows, bouncing the bar off the chest, arching the back excessively, and using too much weight, leading to improper form and potential injury.
Reviews
Adam
This article is awesome! I never knew there were different tricep heads that the close grip bench press targets. I can’t wait to try this out at the gym. Thanks for the great information!
David
This article on the close grip bench press was a real eye-opener for me. I had no idea that there were different tricep heads that this exercise targets. The information provided was presented in a clear and concise way, making it easy to understand. The diagrams were especially helpful in showing me which muscles were being worked. I appreciate the author’s recommendation to use a variety of tricep exercises in order to target all of the different heads. It’s important to keep your workouts varied in order to see the best results. I’ve already added this exercise to my routine and am excited to see the improvements in my tricep development. One thing I would have liked to see in the article is some tips on how to perform the close grip bench press correctly. While the diagrams are helpful, it’s important to have proper form in order to avoid injury and get the most out of the exercise. Overall, I would highly recommend this article to anyone looking to improve their tricep development. The information provided is invaluable and the exercise recommendations are spot on. Thanks for the great read!
Max
As someone who has been trying to improve their tricep development, this article was incredibly informative. It was great to learn about the different heads of the tricep and how the close grip bench press targets each one. The diagrams were especially helpful in understanding the muscle groups. I’ll definitely be incorporating this exercise into my routine.