You’re right here as a result of the close-grip bench press isn’t working for you.
Possibly it’s inflicting shoulder ache, straining your elbows, or feels too dangerous to try when coaching alone.
Regardless of the situation, you don’t have to stay with an train that doesn’t match.
There are a number of barbell close-grip bench press options that successfully prepare your triceps and may go well with you higher.
Let’s discover the very best seven, why they work so nicely, and carry out them for max beneficial properties.
Key Takeaways
- An efficient close-grip bench press various should prepare your triceps to a excessive diploma, be joint-friendly, and permit for progressive overload.
- The dip is the very best substitute for the close-grip bench press. It trains your triceps simply as successfully and allows you to life heavy weight safely.
- Free-weight choices just like the neutral-grip dumbbell press, JM press, and close-grip pin press are additionally extremely efficient options.
- Machine-based choices just like the Smith machine bench press and chest press present stability and security, making them nice decisions for newcomers and individuals who need to reduce danger whereas coaching alone.
- The diamond push-up is a straightforward, body weight close-grip bench press various for at-home coaching.
Why You Would possibly Want a Shut-Grip Bench Press Various
There is no such thing as a denying the close-grip bench press is a good triceps train. It’s earned its stripes within the fitness center and lab.
That stated, it’s not for everybody.
For some, the slim grip places undue pressure on their shoulders and elbows. For others, it makes sustaining correct type more difficult.
Then there are those that discover barbell urgent daunting, particularly in the event that they don’t have a spotter.
That’s the place close-grip bench press options are available in.
These workouts successfully goal your triceps whereas serving to you keep away from discomfort, keep protected, and revel in your exercises—all of that are important for making certain you stick along with your coaching and get the outcomes you need.
7 Finest Shut-Grip Bench Press Options for Triceps Mass
You’ll find numerous close-grip bench press options on-line, however most aren’t in the identical league.
The next seven are completely different.
They’re the very best as a result of they assist you keep away from the issues related to the close-grip bench press whereas permitting you to carry heavy weights and progress regularly, which is essential for gaining mass and energy.
1. Dip
Why: The dip is among the uncommon triceps workouts that rivals the close-grip bench press in constructing each muscle and energy.
Though most individuals consider it as a body weight train, it’s really extremely scalable. You can begin with the assisted model, progress to the body weight dip, and ultimately add a dip belt and weight to proceed making beneficial properties.
How one can:
- If you happen to’re utilizing a dip belt, wrap the belt round your waist, add the specified weight to the chain, and fasten the carabiner.
- Seize each handles of a dip station, then gently soar off the bottom and press via your arms till your arms are straight and supporting your physique weight.
- Hold your torso upright, bend your knees to maintain your ft from touching the bottom, and decrease your physique by bending your elbows till your higher arms are roughly parallel to the ground.
- Press into the handles to drive your physique up and return to the beginning place.
Knowledgeable Tip: To make the dip extra triceps targeted, maintain your torso upright and elbows tight to your sides.
RELATED: An Expert Guide to the Muscles Worked by Dips
2. Impartial-Grip Dumbbell Press
Why: Equally to the close-grip bench press, you carry out the neutral-grip dumbbell bench press along with your elbows tucked near your sides, which will increase how a lot your triceps contribute to the train. The distinction is that some folks discover the impartial grip gentler on their joints, making it a extra snug various in some situations.
How one can:
- Whereas sitting on a flat bench, maintain a dumbbell in every hand and relaxation them in your thighs.
- Lie again and hoist the dumbbells so that you’re holding them on both facet of your chest by nudging them along with your thighs.
- Together with your palms dealing with one another and your elbows tucked 4-to-6 inches out of your sides, press the dumbbells straight over your chest till your arms are straight and your elbows are locked.
- Reverse the motion and return to the beginning place.
Knowledgeable Tip: If you happen to discover it onerous to regulate the dumbbells within the neutral-grip dumbbell press, attempt “crushing” the dumbbells collectively. This creates pressure all through your higher physique, which may make the motion extra secure.
3. JM Press
Why: The JM press is a superb close-grip bench various as a result of it trains the triceps via a higher range of motion than the common close-grip bench press, which is essential for maximizing muscle and energy beneficial properties.
How one can:
- Lie on a flat bench, pull your shoulder blades collectively and down, and with out lifting your butt or shoulders off the bench, barely arch your again.
- Grip the barbell with a barely narrower than shoulder-width grip, unrack it, and transfer it over your chest.
- Decrease the barbell towards your neck, holding your elbows up and in entrance of your torso, and barely bend your wrists backward in order that your palms face the ceiling.
- When your forearms and biceps contact, press the bar again to the beginning place.
Knowledgeable Tip: The secret is to start out mild and progress regularly with the JM Press. Attempting to carry an excessive amount of too quickly can result in elbow ache.
RELATED: How to JM Press: Exercise Guide
4. Shut-Grip Pin Press
Why: The close-grip pin press is a good various if the total vary of movement close-grip bench press hurts your shoulders. Specializing in the highest half of the motion reduces shoulder pressure whereas successfully concentrating on your triceps. It additionally reduces chest involvement, so it isolates your triceps extra.
How one can:
- Place a bench within the middle of an influence rack.
- Regulate the rack’s security pins in order that whenever you lie on the bench and place a bar on the pins, the bar is a couple of inches above your chest.
- Lie on the bench with the bar above your chest.
- Grip the barbell along with your arms shoulder-width aside or barely narrower, place your ft flat on the ground, and preserve a slight arch in your again.
- Holding your higher arms tucked near your ribcage, press the bar straight up till your arms are straight.
- Reverse the motion and return to the beginning place with the bar on the pins.
Knowledgeable Tip: Pause for a second with the bar on the pins on the backside of every rep to stop you from bouncing the bar off the pins and the bar rising inconsistently.
5. Smith Machine Shut-Grip Bench Press
Why: If you happen to’re new to weightlifting and discover close-grip bench press type tough to grasp, the Smith machine model is a strong various. Its fastened bar path helps you management the burden, so it requires much less coordination and stability than the free-weight model.
One other profit is that the Smith machine close-grip bench press has built-in security stops that catch the barbell should you fail a rep. This makes it a safer choice for individuals who prepare alone however wish to carry heavy weights.
How one can:
- Lie on a flat bench within the middle of a Smith machine, pull your shoulder blades collectively and down, and barely arch your again with out lifting your butt or shoulders off the bench.
- Grip the barbell along with your arms shoulder-width aside or barely narrower, then unrack the barbell.
- Decrease the barbell to your decrease chest whereas holding your elbows tucked at about 30 levels relative to your torso.
- Press the barbell again to the beginning place.
Knowledgeable Tip: When establishing the Smith machine close-grip bench press, make sure you place the bench in the course of the vertical rails. Failing to do that could make the train unbalanced and awkward.
RELATED: Should You Bench Press with a Smith Machine or a Barbell?
6. Machine Chest Press
Why: The machine chest press is an underrated various to the close-grip bench press. It’s nice for including additional urgent volume (units) on the finish of a exercise when heavy free weights could be too taxing.
How one can:
- Regulate the chest press machine handles and seat so the handles align along with your shoulders and only a few inches out of your chest.
- Grip each handles along with your palms dealing with down (or towards one another) and press ahead till your arms are straight.
- Reverse the motion and return to the beginning place.
Knowledgeable Tip: Some chest press machines have vertical handles that can help you take a closer-grip whereas minimizing stress in your joints. In case your machine gives this selection, it will probably make the chest press an much more efficient various train for the close-grip bench press.
7. Diamond Push-up
Why: The diamond push-up successfully trains your triceps utilizing solely your physique weight, making it a wonderful close-grip bench press various for these new to energy coaching or should you like to coach at house.
How one can:
- Get on all fours along with your arms collectively beneath your chest.
- Type a diamond along with your index fingers and thumbs, then lengthen your legs behind you so that you’re in a excessive plank place.
- Holding your again straight, decrease your chest to your arms, after which push your physique up and return to the beginning place.
Knowledgeable Tip: If the diamond hand place is uncomfortable in your wrists, place your arms beneath your shoulders and carry out the train along with your higher arms tucked near your sides. This can nonetheless successfully goal your triceps whereas decreasing discomfort.
RELATED: How to Do the Push-up: Form, Variations, and Workouts
FAQ #1: Is the close-grip bench more durable than the common bench press?
The close-grip bench press typically feels more difficult than the common bench press for 2 causes:
- It shifts the emphasis to your triceps, that are smaller and usually weaker than your chest.
- The narrower grip will increase the vary of movement, which suggests it’s a must to put in additional effort to finish every rep.
RELATED: The Definitive Guide to Proper Bench Press Form
FAQ #2: What’s the very best close-grip bench substitute?
It will depend on your preferences and circumstances. That stated, if I might solely select one close-grip bench press various, I’d decide the dip. Equally to the close-grip bench press, the dip means that you can prepare your complete triceps via a wide variety of movement with heavy weights, making it superb for gaining triceps mass and energy.
RELATED: The Ultimate Guide to Chest Dips for Building Your Chest
FAQ #3: Is the close-grip bench press mandatory?
The close-grip bench press isn’t mandatory, nevertheless it’s extremely efficient. It trains your triceps, chest, and shoulders to a excessive diploma, in addition to a number of different muscle teams all through your higher physique to a lesser extent.
That stated, should you can’t or don’t need to do the close-grip bench press, options just like the dip, neutral-grip dumbbell bench press, and JM press work nicely.
