BENCHES HELD WITH A CLOSE GRIP

When compared to the bench press, the tight grip bench press is performed with a closer grip, which shifts the focus from the chest to the triceps. While also strengthening the chest, it is an excellent exercise for building triceps. the advantages of doing a bench press with a tight grip Not only does it develop bulk, but it also strengthens the triceps. The possibility of increasing overload is rather high with this. Compared to exercises such as pushdowns or kickbacks, it offers a much larger loading ceiling than such exercises. When compared to the bench press, it is less taxing on the shoulders. The majority of individuals who are unable to bench press often without experiencing some shoulder soreness discover that they are able to bench press with a tight grip without experiencing any issues. step 1: the initial setup: The pins should be positioned in such a way that you do not have to reach up in order to unrack the bar, and they should not be installed so low that you are losing energy when you unrack the bar. Before you begin, you should first arrange your shoulders in such a way that the bar is located somewhere between your lips and your forehead. In order to avoid hitting the rack while you are pressing, you should position yourself in such a way that you do not have to reach too far behind the bar while you are unracking it. However, you should also avoid being too near to the bar. In addition to pressing your feet into the floor, you should also clench your glutes and bring your shoulders back until they are together. Taking a deep breath into your stomach, just like you would with the squat, is something you should do before you unrack the bar. Unracking the bar involves holding it with your hands low and roughly shoulder-width apart, rather than bringing it up to your fingertips. This is the second phase. The bar should be unrack so that it is above your shoulders. Make an effort to cut the bar in half. obviously, you won’t actually bend the bar in half, but doing this will help get your lats while keeping your shoulders retracted and remain tight. Don’t let the position that you generated throughout the setup process slip away from you. step 3: the descent go fairly slow on the descent (two to three seconds). Inexperienced riders often make the error of divebombing on the descent, which causes them to lose control of the situation and subsequently cause them to adopt a poor bar route. while compared to the bench press, the bar will contact the body a bit lower on the body while doing the bar press. Additionally, the arms will be closer to the body during this exercise. In the fourth phase, you will push the bar against the bar to return it to its initial position. While you are pressing the bar, be sure to maintain your chest up and force your shoulders into the bench. You are free to employ leg drive if you so want; however, I would like not do so and instead maintain a steady tension through my legs. The primary distinctions between the bench press and the tight grip bench press are highlighted below. 1, a closer grip 2. At the bottom of the repetition, contact the lower part of the body. 3, arms closer to the body 4, you don’t use any, or as much leg drive. Here is the link: https://chrisadamspersonaltraining.com/