The close grip decline bench press is a compound exercise that primarily targets the triceps, chest, and shoulders. It is performed on a decline bench with a narrow grip, which places more emphasis on the triceps than a traditional bench press. This exercise is an excellent way to build upper body strength and size, and it can be done with either a barbell or dumbbells.
The Benefits of Close Grip Decline Bench Press
1. Increased Triceps Activation
The close grip decline bench press places more emphasis on the triceps than a traditional bench press. This is because the narrow grip reduces the involvement of the chest and shoulders, which allows the triceps to do more of the work. As a result, this exercise is an excellent way to build stronger triceps.
2. Improved Upper Body Strength
The close grip decline bench press is a compound exercise that works multiple muscle groups at once. This makes it an excellent way to build overall upper body strength. By performing this exercise regularly, you can increase your bench press, push-up, and overhead press strength.
3. Increased Muscle Size
The close grip decline bench press is an excellent way to build upper body muscle size. By targeting the triceps, chest, and shoulders, this exercise can help you build a more defined and muscular upper body.
4. Reduced Risk of Injury
The close grip decline bench press is a safer alternative to the traditional bench press for people with shoulder issues. The narrow grip reduces the range of motion of the shoulder joint, which can help prevent shoulder injuries.
How to Perform the Close Grip Decline Bench Press
Here’s how to perform the close grip decline bench press:
- Lie on a decline bench with your feet firmly on the ground and your back flat against the bench.
- Grip the barbell with your hands shoulder-width apart and your palms facing away from your body.
- Unrack the bar and lower it to your chest, keeping your elbows close to your body.
- Press the bar back up to the starting position, keeping your elbows close to your body.
- Repeat for the desired number of reps.
When performing the close grip decline bench press, it’s important to keep your elbows close to your body. This will help you target your triceps more effectively and reduce the risk of shoulder injuries.
People Also Ask About Close Grip Decline Bench Press
1. Is the Close Grip Decline Bench Press Safe?
Yes, the close grip decline bench press is a safe exercise when performed correctly. However, it’s important to use proper form and start with a light weight to avoid injury.
2. How Does the Close Grip Decline Bench Press Compare to Other Tricep Exercises?
The close grip decline bench press is an excellent tricep exercise that targets the lateral and long head of the triceps. However, there are other exercises such as tricep pushdowns and skullcrushers that can also be effective for targeting the triceps.
3. Can You Build a Big Chest with the Close Grip Decline Bench Press?
The close grip decline bench press is primarily a tricep exercise, but it can also help build chest and shoulder strength. However, if you want to build a big chest, it’s important to incorporate other chest exercises such as bench presses, push-ups, and flyes into your workout routine.
FAQ
Conclusion
The close grip decline bench press is an excellent way to build upper body strength and size. By targeting the triceps, chest, and shoulders, this exercise can help you build a stronger and more defined upper body. Remember to always use proper form and start with a light weight to avoid injury. Incorporate the close grip decline bench press into your workout routine to see significant improvements in your upper body strength and muscle size.
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