Close Grip Bench Press vs Normal: Which is Better for Building Muscle?

The bench press is a staple exercise for building upper body strength and mass. But did you know that there are different variations of the bench press that target different muscle groups? One popular variation is the close grip bench press, which is often compared to the traditional, or “normal,” bench press.

In this blog post, we’ll delve into the differences between close grip bench press vs normal, exploring their benefits, drawbacks, and how to choose the right variation for your fitness goals.

Understanding the Differences: Close Grip vs Normal Bench Press

The key difference between the two lies in the grip width. In the normal bench press, your hands are placed slightly wider than shoulder width, with your elbows pointing out at a 45-degree angle. This allows for a greater range of motion and primarily targets the **pectoralis major**, the large chest muscle.

The close grip bench press, on the other hand, involves a narrower grip, with your hands closer together, usually at or slightly narrower than shoulder width. This grip position changes the biomechanics of the exercise, placing more emphasis on the **triceps brachii** and **anterior deltoid** (front shoulder muscle), while still engaging the chest muscles.

Benefits of the Close Grip Bench Press

The close grip bench press offers several advantages over the traditional bench press:

• Increased Triceps Activation: The narrower grip forces your triceps to work harder to extend your elbows, leading to greater triceps hypertrophy. This can be beneficial for athletes who need strong triceps for activities like throwing, punching, or pushing.
• Enhanced Shoulder Stability: The close grip bench press can help improve shoulder stability by strengthening the anterior deltoid and rotator cuff muscles.
• Improved Grip Strength: The close grip naturally requires more grip strength, which can be beneficial for activities that involve gripping, such as rock climbing or weightlifting.
• Reduced Shoulder Stress: Some individuals find that the close grip bench press puts less stress on their shoulder joint compared to the normal bench press, especially if they have pre-existing shoulder issues.

Drawbacks of the Close Grip Bench Press

While the close grip bench press offers several benefits, it also has some drawbacks:

• Limited Range of Motion: The narrower grip limits the range of motion, which can reduce the overall chest activation.
• Increased Risk of Injury: The close grip bench press can put more stress on the wrists and elbows, increasing the risk of injury if proper form is not maintained.
• Less Chest Development: As the close grip targets the triceps and shoulders more, it may not be the best exercise for maximizing chest growth.

Benefits of the Normal Bench Press

The normal bench press, the more traditional variation, offers its own set of benefits:

• Greater Chest Activation: The wider grip allows for a greater range of motion, leading to more chest muscle activation and overall development.
• Improved Shoulder Flexibility: The normal bench press can help improve shoulder flexibility and mobility, particularly in the external rotation motion.
• Lower Risk of Injury: With proper form, the normal bench press is generally considered safer than the close grip version, as it puts less stress on the wrists and elbows.
• Versatility: The normal bench press can be easily modified to target different areas of the chest, such as the upper chest, lower chest, or outer chest, by adjusting the angle of the bench.

Drawbacks of the Normal Bench Press

The normal bench press also has some drawbacks to consider:

• Less Triceps Activation: Compared to the close grip bench press, the normal bench press activates the triceps to a lesser extent.
• Potential for Shoulder Strain: If not performed correctly, the normal bench press can put undue stress on the shoulder joint, leading to discomfort or injury.

Choosing the Right Variation for You

Ultimately, the best bench press variation for you depends on your individual goals and fitness level.

Here are some factors to consider:

• Your Goals: If you’re looking to build bigger triceps and improve shoulder stability, the close grip bench press might be a better choice. If you’re focused on maximizing chest growth, the normal bench press is generally preferred.
• Your Experience Level: Beginners should start with the normal bench press to develop proper form and strength before progressing to the close grip variation.
• Your Shoulder Health: If you have any pre-existing shoulder issues, it’s best to consult with a doctor or physical therapist before attempting the close grip bench press.

Incorporating Both Variations into Your Routine

You can also incorporate both close grip and normal bench press variations into your routine for a well-rounded chest and upper body workout. For example, you could perform 3 sets of 8-12 repetitions of the normal bench press followed by 3 sets of 8-12 repetitions of the close grip bench press.

Alternatives to the Close Grip Bench Press

If you’re looking for alternative exercises to target your triceps and shoulders, consider these options:

• Triceps Pushdowns: This isolation exercise targets the triceps directly, allowing you to focus on building strength and mass in this muscle group.
• Overhead Press: This compound exercise works the anterior deltoid and other shoulder muscles, contributing to overall shoulder strength and stability.
• Dumbbell Bench Press: This variation of the bench press can be performed with a wider or narrower grip, allowing you to adjust the emphasis on different muscle groups.

The Key to Success: Proper Form

Regardless of the variation you choose, maintaining proper form is crucial for maximizing results and minimizing the risk of injury.

Here are some key form tips for both close grip and normal bench press:

• Lie flat on the bench with your feet flat on the floor.
• Grip the barbell with a firm grip, slightly wider than shoulder width for the normal bench press, and closer together for the close grip variation.
• Lower the barbell slowly and in a controlled manner until it touches your chest.
• Pause for a moment at the bottom of the movement.
• Press the barbell back up to the starting position, keeping your elbows slightly tucked in.
• Maintain a neutral spine throughout the exercise.
• Engage your core muscles to stabilize your body.

The Final Word: Close Grip Bench Press vs Normal – Choose Wisely!

The choice between close grip bench press vs normal ultimately depends on your individual goals and preferences. Both variations offer unique benefits and drawbacks. By understanding the differences, you can make an informed decision and choose the best exercise to help you achieve your fitness goals.

Answers to Your Most Common Questions

Q: Is the close grip bench press better than the normal bench press?

A: There is no definitive answer to this question. Both variations have their own advantages and disadvantages. The best choice depends on your individual goals and preferences.

Q: Can I use the close grip bench press if I have shoulder pain?

A: If you have shoulder pain, it’s best to consult with a doctor or physical therapist before attempting the close grip bench press. They can assess your condition and recommend appropriate exercises.

Q: What are some common mistakes to avoid when performing the close grip bench press?

A: Common mistakes include:

• Gripping the barbell too close together.
• Not keeping your elbows tucked in.
• Lowering the barbell too quickly.
• Not engaging your core muscles.

Q: How often should I perform the close grip bench press?

A: The frequency of performing the close grip bench press depends on your training program and recovery needs. Most people benefit from performing it 1-2 times per week.

Q: Can I use the close grip bench press to build a bigger chest?

A: While the close grip bench press does activate the chest muscles, it is not the most effective exercise for maximizing chest growth. The normal bench press, with its wider grip and greater range of motion, is generally better suited for this purpose.