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Start by adding the close-grip bench press to your workouts as a supplement to the standard benching you already. Start with 3 sets of 8 to 10 reps, adding load as you progress.
Perform three sets of 10 to 12 reps for each exercise. 1. Close-Grip Bench Press. ... Stand tall, and grip a barbell with your hands shoulder-width apart, palms facing away from you. Curl the bar ...
Called the close grip bench press, this variation is best performed with arms in a near-vertical position to reduce strain placed upon the wrists, elbows, and shoulders. A close grip bench press can also be performed with dumbbells or a barbell with neutral grips. Wide grip: A bench press performed with the hands far apart. It shortens the ...
This is a compound exercise that also involves the biceps, forearms, and the rear deltoids. Equipment: cable machine or pulldown machine. Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps).
Workout #3 Dumbbell Bench Press. To optimize your workouts for weight loss, integrating compound lifts is critical. ... To perform the close grip dumbbell bench press, lie on a bench with ...
Close grip dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. [1] Wide shoulder width dips place additional emphasis on the pectoral muscles , similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.
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