How narrow should a close-grip bench press be?

The bench press is the most popular training in the gym, and there are many variations of the bench press. Different variations will give our muscles a different experience! The close-grip bench press is one of them!

The bench press with a narrow grip can better exercise our triceps, and is also known as the best triceps exercise!

But regarding the narrow-grip bench press, many people will have a problem during operation

How narrow is narrow? Is the narrower the better?

Many people believe that the narrower the grip, the stronger the stimulation of the triceps. But the result is not like this!

Problems caused by a too narrow grip:

1. Unstable!

If you have ever tried to bench press with a narrow grip, you will find that your barbell becomes extremely unstable! This requires you to spend more effort to maintain the stability of the barbell! The amount of weight you can lift will decrease, and the muscles will be less stimulated!

2. Excessive pressure on joints!

Because the barbell is unstable, your grip will be uncomfortable, and your wrists must bear more pressure than usual to maintain correct posture. If you are not careful, your wrist joint will be destroyed!

Excessive pressure on shoulder joint: too narrow shoulder jointWhen falling from the barbell, it has to be lower (abdomen), causing the distance between the barbell and the shoulders to be too far, generating unnecessary torque and causing a mechanical disadvantage

When your shoulders are at a mechanical disadvantage, your elbow joint will also be involved, and it has to bear too much load. This is why many people suffer from elbow discomfort when performing narrow-grip bench presses!

Solution:

The ideal grip is shoulder width or slightly wider

This kind of grip can increase the trainer's control of the barbell and allow the use of greater weight. The arms can also be lowered below the sides of the torso to increase the distance of movement of the barbell.

Remember: you are not doing diamond push-ups under the barbell. A bench press that is too narrow will not bring much stimulation to your triceps, and will also cause you to lose stability and increase the pressure on your shoulders and wrists! Can't lift any heavier weight! This is undoubtedly bad!