A little shift in your grip, just a few inches beyond the standard barbell benching grip, also shifts the standard bench press' focal points a bit. The close grip bench press, otherwise popular as close grip barbell bench press, is a strength-gaining, upper-body pressing exercise that engages your triceps and the chest muscles. When you do wide grip bench press you are working the pec-delt tie ins that will give you a broader pectoral muscle. During the incline, flat and decline press, the posterior deltoids, at the back of the shoulders, assist. Close Grip Bench Press Benefits By […] This small tweak reduces the lift's range of motion, which places a bit more focus on the outer portions of your pecs, particularly the …
2. Ever since bigger chests started to come into vogue in the 50s, they’ve become an essential part of an aesthetic physique.. And for building a big chest, the bench press is fantastic. The bench press is an elite upper body movement. The pushup is an excellent movement for several muscles at the front of the upper body. Alternative Names: Barbell floor press Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Triceps, chest, shoulders Mechanics: Compound Average Number of Sets: 3-4 with 10-12 reps each Variations: Dumbbell, kettlebell, close grip, landmine, Swiss bar, wide grip, and alternating floor presses Alternative: Floor press with chains, board press, dumbbell floor press Because there is some confusion as to what role certain muscles have in the bench press, I have listed all of the major muscles in the upper body and listed their relative contribution to the bench press.
The close-grip bench press is an upper body pressing movement. Though the bench press primarily works the pectoral muscles in your chest, by changing the width of your grip, you can change the focus of the muscles being worked. If you want to emphasize involvement of your chest and anterior deltoids, the wide grip (placing your hands on the bar a little wider than shoulder-width apart) is more effective. The bench press is one of the most common strength training exercises around; it’s tried, true and extremely effective. Fortunately, the muscles that we can build with the bench press are totally rad. A landmark study in the 1995 issue of the "Journal of Strength and Conditioning Research" found that when comparing incline, decline and flat presses, the flat press offers the most activation for the lower part of the pecs, known as the sternocostal head. But you need to know what muscles are worked and what variations you need to use. It is a staple in any training regimen and is generally used by not only bodybuilders but also by ordinary gym trainees. 1. Many other upper body muscles assist in the bench press movement. Bench Press - Wide Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions Lie down with your back on a flat bench and your feet planted firmly on the floor. Here's Why: A 2005 study looked at the influence of grip width (narrow, mid, and wide) and forearm pronation/supination on upper-body muscle activity during the flat bench press. The main difference between this exercise and the standard bench press is that the hands are placed wider apart on the bar. These muscles include the pectoralis major sternal and clavicular heads, anterior deltoid, triceps brachii and anconeus. Incline bench press is a popular bodybuilding exercise that helps you develop a broad, muscular chest, which is the hallmark of a champion bodybuilder.