The Ultimate Guide: Does Close Grip Bench Press Deliver Results for the Long Head of the Triceps?
What To Know
- As the bar is lowered towards the chest, the elbows are tucked in and the triceps are activated to extend the elbows and press the bar back up.
- Studies have supported the effectiveness of the close grip bench press in targeting the long head of the triceps.
- For example, a study published in the Journal of Strength and Conditioning Research found that the close grip bench press activated the long head to a greater extent than the standard bench press.
The close grip bench press is a popular exercise for building chest strength and mass. However, there is some debate as to whether it effectively targets the long head of the triceps. This blog post will delve into the anatomy of the triceps, the mechanics of the close grip bench press, and scientific evidence to answer the question: does close grip bench press work long head?
Anatomy of the Triceps
The triceps brachii is a three-headed muscle located at the back of the upper arm. It consists of the following heads:
- Long head: Originates from the scapula (shoulder blade)
- Medial head: Originates from the humerus (upper arm bone)
- Lateral head: Originates from the humerus
Mechanics of the Close Grip Bench Press
The close grip bench press is performed with a narrower grip than the standard bench press. This narrower grip places more emphasis on the triceps and less on the chest. As the bar is lowered towards the chest, the elbows are tucked in and the triceps are activated to extend the elbows and press the bar back up.
Does Close Grip Bench Press Work Long Head?
The answer to this question is yes. The close grip bench press effectively targets the long head of the triceps. This is because the narrower grip forces the triceps to work through a greater range of motion, especially at the bottom of the movement. As the long head originates from the scapula, this increased range of motion allows for optimal stimulation of the muscle.
Scientific Evidence
Studies have supported the effectiveness of the close grip bench press in targeting the long head of the triceps. For example, a study published in the Journal of Strength and Conditioning Research found that the close grip bench press activated the long head to a greater extent than the standard bench press.
Benefits of Close Grip Bench Press
In addition to targeting the long head, the close grip bench press offers several other benefits, including:
- Increased triceps size and strength: The close grip bench press can help build overall triceps mass and strength.
- Improved elbow extension: The exercise helps strengthen the triceps, which are responsible for extending the elbows.
- Reduced risk of injury: The narrower grip can help reduce stress on the shoulders and elbows, making it a safer exercise for some individuals.
Variations of Close Grip Bench Press
There are several variations of the close grip bench press that can target the long head in different ways:
- Incline close grip bench press: Performed on an incline bench, this variation emphasizes the upper portion of the triceps, including the long head.
- Decline close grip bench press: Performed on a decline bench, this variation targets the lower portion of the triceps, including the long head.
- Dumbbell close grip press: Using dumbbells allows for a greater range of motion and can further isolate the triceps.
Programming Considerations
When incorporating the close grip bench press into your training program, consider the following:
- Frequency: Aim to perform the exercise 1-2 times per week.
- Sets and repetitions: Perform 3-4 sets of 8-12 repetitions.
- Weight: Choose a weight that challenges you while maintaining good form.
- Progression: Gradually increase weight or resistance over time to continue stimulating muscle growth.
Final Thoughts: Unveiling the Truth
The close grip bench press is an effective exercise for targeting the long head of the triceps. Its unique mechanics and scientific evidence support its use for building triceps size, strength, and overall performance. By incorporating the close grip bench press into your training program, you can unlock the potential of your long head and achieve your triceps goals.
Questions We Hear a Lot
1. Is the close grip bench press better for triceps than the standard bench press?
Yes, the close grip bench press places more emphasis on the triceps, including the long head.
2. How do I know if I’m targeting the long head in my close grip bench press?
Focus on keeping your elbows tucked in and extending your arms fully at the top of the movement. You should feel the contraction in the long head of your triceps.
3. Can I do the close grip bench press with dumbbells?
Yes, using dumbbells allows for a greater range of motion and can further isolate the triceps.