The bench press, tight grip, guided bar is a variant of the classic bench press which is carried out thanks to a guided frame and which has for advantage to make sure of securing the movement. Consequently the injuries are limited on this guided exercise.
That thus allows a better concentration on the work of the triceps and the pectoral muscles but also the front of the shoulders, and to work heavy without the assistance of a partner. On the other hand, since the movement is guided, the stabilizing muscles are less solicited and it can be not appropriate for everyone according to the morphology of each one.
How do you do the exercise?
Place a bench flat on the underside of the barbell. After loading the bar with your chosen weight, grasp the guided bar with your hands clenched apart, leaving a gap the equivalent of two fists between your hands.
The buttocks, shoulders and head must be pressed against the bench, the feet on the ground or at the end of the bench to avoid digging the back.
Control the descent of the guided bar to your chest and then return to the starting position by pushing the bar.
Repeat until the end of the series and then lock the bar again
CAUTION:
Choose a foot position that allows you to be stable enough without arching your back too much. Feet on the ground, you will be more stable but the risk of arching is greater, you can then bring back your knees or put your feet at the end of the bench.
Do not go down to the chest if you feel pain in the wrists, the exercise is not necessarily adapted to all morphologies.
Tips
- You can vary the position hands. If the spacing is weak you will increase the work on the triceps, it will then be necessary to adapt the load.
- You are not obliged to go down until you touch your chest especially if you lack flexibility at the level of the wrists. Indeed by going down more the pectoral muscles will be more solicited.
- If you lower the bar while keeping your elbows open towards the upper part of your pectoral muscles, the exercise will put more strain on the external portion of the triceps.
- On the other hand, if you move down the pectoral muscles, the long portion of the triceps will be targeted.
VARIANTS
- The bench press tight grip with the guided bar can be carried out with the unguided bar to accentuate the work of the stabilizing muscles or with a bar Ez for those which are limited in term of flexibility at the level of the wrists.
- You can also vary the inclination of the bench to target different parts of the pectoral muscles in addition to the triceps.
- Other variations for the triceps: dips, tight push-ups or diamond pumps.
Find this exercise in the following program:
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