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The Close-Grip Bench Press

Lockie, Robert G. PhD1; Moreno, Matthew R. BSc2

Strength & Conditioning Journal: August 2017 - Volume 39 - Issue 4 - p 30–35
doi: 10.1519/SSC.0000000000000307
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ABSTRACT THE CLOSE-GRIP BENCH PRESS HAS RECEIVED LIMITED ANALYSIS IN THE PROFESSIONAL LITERATURE. THEREFORE, THIS ARTICLE WILL REVIEW THE EXISTING LITERATURE THAT DOCUMENTS THE TECHNIQUE, MUSCLE ACTIVATION CHANGES THAT OCCUR WHEN PERFORMING THIS EXERCISE, AND THE RESULTING IMPLICATIONS. THIS RELATES TO POTENTIAL HYPERTROPHY AND STRENGTH ADAPTATIONS THAT MAY RESULT FOR MUSCLES INVOLVED IN ELBOW EXTENSION (E.G., TRICEPS BRACHII) AND ARM FLEXION (E.G., PECTORALIS MAJOR), AS WELL AS SPORT-SPECIFIC POWER ADAPTATIONS. THE BENEFITS OF USING A CLOSER GRIP DURING THE BENCH PRESS FOR CERTAIN INDIVIDUALS WILL BE ACKNOWLEDGED. LAST, THE EXECUTION OF THIS EXERCISE (STARTING POSITION, BAR DESCENT, AND BAR ASCENT) WILL BE DETAILED.

1Department of Kinesiology, California State University, Fullerton, Fullerton, California; and

2Department of Kinesiology, California State University, Northridge, Northridge, California

Address correspondence to Dr. Robert G. Lockie, rlockie@fullerton.edu.

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

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Robert Lockieis an Assistant Professor in Strength and Conditioning at the Department of Kinesiology within California State University, Fullerton.

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Matthew Morenois a Bachelor of Kinesiology graduate from California State University, Northridge and will be commencing a Masters in Strength and Conditioning at California State University, Fullerton.

© 2017 by the National Strength & Conditioning Association