Close-Grip Bench Press with Resistance Bands: Exercise Overview
The close-grip bench press with resistance bands is a dynamic variation of the traditional bench press, designed to build strength and size in the triceps while also engaging the chest and shoulders. By using resistance bands instead of a barbell, this exercise introduces variable resistance, increasing tension as the bands stretch, which enhances muscle activation throughout the movement (Schoenfeld, 2010). This exercise is particularly effective for adding mass to the triceps, especially the long head, but may cause shoulder or elbow discomfort for some due to the close grip. It’s a versatile addition to tricep-focused workouts, push routines, upper-body sessions, or full-body training programs, offering a joint-friendly alternative to barbell pressing (Anderson et al., 2008).
How to Perform the Close-Grip Bench Press with Resistance Bands
- Secure a resistance band under a flat bench or anchor it to a stable surface beneath you, ensuring it’s evenly positioned.
- Lie flat on the bench, grasping the band handles (or a bar attachment if used) with an overhand grip, hands set at shoulder-width or slightly narrower.
- Pinch your shoulder blades together and press them into the bench to create a stable upper-back position.
- Inhale deeply, keeping your upper back tight, and pull the bands to the starting position above your chest with arms extended.
- Slowly lower the bands by bending your elbows, keeping them tucked close to your sides, until your hands reach the base of your sternum or slightly below.
- Press the bands back up in a straight line by driving your feet into the floor for leg drive, extending your elbows, and engaging your triceps and chest.
- Repeat for the desired number of repetitions, maintaining control throughout.
Tips for Optimal Performance
- Prioritize Form Over Resistance: Focus on technique to prevent injury, especially with the variable tension of bands (McGill, 2010).
- Maintain a Linear Path: Keep your wrists, elbows, and hands aligned to ensure smooth movement and avoid wrist strain.
- Control the Range of Motion: Stop just short of full elbow lockout at the top to maintain tension in the triceps and chest, maximizing muscle activation (Schoenfeld, 2016).
- Adjust Grip for Comfort: If shoulder discomfort occurs, slightly widen your grip or reduce elbow tuck to create more space in the shoulder joint.
- Engage Leg Drive: Press your feet into the floor and squeeze your glutes to stabilize your pelvis and enhance pressing power.
- Avoid Excessive Arching: Create a slight arch in your mid to upper back, but avoid over-arching your lower back to prevent strain or cramping.
- Secure the Bands: Ensure the bands are firmly anchored to avoid snapping, which could cause injury or disrupt the movement.
- Breathe Properly: Inhale as you lower the bands and exhale as you press up to support controlled movement and muscle oxygenation.
- Experiment with Foot Position: Test flat feet versus tucked toes to find the stance that optimizes stability and power output for you.
- Enhance Shoulder Stability: Grip the band handles tightly and imagine “pulling them apart” to activate intrinsic shoulder stabilizers (Wirth et al., 2016).
