Possibly of all strength exercises, the bench press is the most popular in gyms around the world.
You may not be able to deadlift in many of these centers, but there will be a bar and bench to work your close grip bench press alternative exercises.
For those of you who already have a good touch, it may help you complete or consolidate knowledge. Also, check out these kids water bottles and stay hydrated.
3 Effective Close Grip Bench Press Alternative Exercises
If, for any reason, you can’t do the bench press exercises or you just want to add more diversity in your workouts, there are various options to work the pectorals, triceps, and deltoid. We’re going to take a closer look at the best 3 alternatives.
Close Grip Dumbbell Press
Very similar to the close grip bench press exercises, this one simply replaces the barbell with two dumbells. At first it may feel more difficult that you have to control each hand through the movement.
However, after some practice you’ll discover that the localization of the exercise is a lot better compared to the barbell one. The dumbbell press will also put your trapezius to work and it’s excellent for coordination.
If you want to avoid weight altogether, the burpees are the best alternative to close grip bench presses. You won’t need any extra gym equipment for this one, not even a matt – even though it won’t hurt having one.
From a standing position, maintaining your feet at shoulder width, just put your hands on the ground underneath your shoulders while crouching down.
Shift your weight on your hands and shoulders – similar to a push-up – while also bending your elbows so that your chest sits perfectly between your hands.
From this position, start pressing your upper body from the floor using your hands. Simultaneously, move your legs underneath you with a jump, trying to keep the legs at shoulder width.
Once you feel you have enough stability, push with your legs so you get back in an upward position. Do as many repetitions as you can.
Another exercise that works the trapezius, pectorals, triceps and deltoids is the classic dip. You’ll need a dip bar for this one, however, it’s one of those gym equipment that is not expensive and also easy to find.
Position your arms perfectly parallel on the bars and then push your body upwards so the whole weight is supported by your hands.
Bend the knees backwards so your feet won’t touch the ground anymore and slowly lower your body towards the ground. As your body goes down, your chest will get about 45-degree incline and you want to keep going downward until the pressure in your neck and chest is clearly felt.
Once you’re at the lowest possible point for your strength, start pushing back up until your arms get straight once more.
How to Correctly Execute Close Grip Bench Press For Your Chest
- Lie on your back on a flat bench with your lower back slightly arched.
- The bar should be located at an accessible height and placed directly on the face (if you do not have a bench press, ask an assistant to pass the bar to you).
- Hold the bar with your palms facing up (prone grip) and less than shoulder-width apart. The range depends on the ability to balance the weight and the type of bar used.
- Extend your arms and remove the bar from the support, locking your arms directly over your neck.
- Breathe in deeply and hold your breath as you lower the bar toward your chest. When you go to hit the pectorals, reverse direction and push the bar up.
- Expel the air when you pass the most difficult point of the ascending phase and lock your elbows to stop for a moment in the highest position.
- Do the repetitions at a moderate speed.
Close Grip Bench Press Benefits
The close grip bench press alternative is frequently used in bodybuilding to develop the triceps, but it also works for the upper pectorals and the anterior deltoid.
The combination of flexion of the shoulder joint, the extension of the elbow, and upward rotation of the scapula is very important in all actions that involve extending the arms in front and up or in pushing actions when the elbows are close or pointing forward.
Therefore, it is crucial in weightlifting and powerlifting, in boxing (for direct throwing), and martial arts. It is also used in gymnastics for floor and bar exercises, and in rugby to push, hit or block with the arms.
It is also used somewhat in basketball for overhead shots and in other sports that require throwing or hitting over the head.
Our last advice is to test the different grip widths by adhering to the safety regulations.
Focus your training on maximizing work on a wide joint range. Do not focus on your day to day to alter the exercise to lift more weight, in the long run, you will end up becoming weaker.
If you have any suggestions or want to share your experience with the close grip bench press, we encourage you to leave a comment.
Is a close grip bench press necessary?
When you are looking to develop your triceps muscles, the close grip bench press alternative will give you the best chances of doing so.
Is a close grip bench press harder than a wide grip?
Both of the exercises are meant to serve different muscles in your body. The wide grip will help you emphasize the shoulder and chest muscles, while the close grip bench press alternative will mostly help your triceps muscles.
Is a 200 lb bench press good?
A general collective standard says that a realistic and helpful bench press goal is to be able to exercise with your weight+100 lbs. So 200 lbs is a good bench press for a person that weighs ~100 lbs.
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