Close Grip Benchpress

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Lay on bench.
3. Grip barbell with desired overhand width grip. Elbows to be kept tucked close to sides throughout execution of the exercise.
4. Dismount barbell from rack.

Excution/Movement

1. Slowly control the barbell down to your chest, keeping elbows tucked close to sides.
2. Stop just shy of the chest.
3. Press the weight back up to the starting position.
4. Repeat for desired number of repetitions.

Comments

The narrow grip bench press is a very effective exercise to recruit and develop the triceps brachii.

Grip width is best when narrower then shoulder width, but be cautious not to go too narrow as it can place the wrists under excessive stress. Experiment with grip width to find a happy medium.
By keeping the elbows tucked into the sides when performing the close grip bench press we can place a lot of the stress onto the triceps brachii, minimising pectoral and deltoid involvement.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.