Barbell Close-Grip Bench Press

The Close-Grip Bench Press is a basic, multi-joint, push exercise. It is mainly used in improving strenght and size of the triceps muscles. It can be performed with different grips and variations.

Contraindications:

The Barbell Close-Grip Bench Press is not recommended for people with shoulders, elbows and wrist injuries. Consider using a Smith-machine if you've got traumatized joints. muscle

Involved muscles:

Target

• Triceps Brachii

Synergists

• Deltoid, Anterior
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular

Dynamic Stabilizers

• Biceps Brachii

Variations

According width and type of the grip and elbow position.

• Narrow overhand grip with opened elbows:

Forces internal shoulder rotation and lets the elbows, reducing the load on the long head and the force of the extension. The movement starts with opened elbows which leads to shoulder and chest muscle group usage in the starting stages of the movement. I.e. It is a form of cheating. Here the thumbs are placed over the bar, also known as the suicide grip. This variation is to be performed with a short barbell.

• Shoulder width, overhand grip elbows are slightly open: 

Emphasis on middle heads. This is undoubtedly the most popular variant of the exercise that stimulates strength, endurance and an increase in muscle mass. The thumbs are placed along the length of the bar or bottom, but not next to the index fingers. Best performed with an EZ bar.

• Shoulder width, neutral grip with parallel elbows: 

The natural grip for the Barbell Close-Grip Bench Press. In neutral grip the three muscle heads work in synergy and the results are in the highest efficiency. Although less popular, this is the option with the highest efficiency, in which the triceps are the leading dynamists.

• Shoulder width, underhand grip with parallel elbows and wrists: 

The focus is on long heads. Requires partial amplitude in 3/4 of the movement. Performed best on the Smith machine.

• Shoulder width, underhand grip with hands closer together.

Emphasis on long heads and this variation allows full range of motion, but hampers control of the bar in the upper range of motion of the exercise.

According to the slope of the bench

• Horizontal - classic optimal.

• Small incline slope - facilitates control of the shoulder girdle for people with stronger push movements, but decreases load on the triceps in the bottom parts of the range of motion. Shortens amplitude it's lower parts. Increasing the assisting role of the shoulders.

• Small decline slope - hinders shoulder girdle control for people with stronger push movements and vice versa, but load on the triceps in the upper parts of the range of moiton and simultaneously shortens the amplitude in the lower parts. Movement is short and creates conditions for a higher load on the  long heads. Training to failure and full range of motion are not recommended. A spotter here is a must.

Method of execution

Preparation

1. Lie on bench and grasp barbell from rack with shoulder width grip.

Execution

1. Lower weight to chest with elbows close to body,while being careful not to shift elbows from their initial position.
2. Push barbell back up until arms are straight. 
3. Repeat.

Recommendations

• Keep hands at shoulder width or narrower, but no less than the width of both your thumb stretched along the axis of the bar. Any closer grip shortens the range of motion and puts unnecessary load on the wrists.
• A wider than shoulder grip reduces the load on the triceps and increases the load on the chest muscles.
• While performing the Barbell Close-Grip Bench Press exercise, keep your elbows close to your body and do not diverge. Otherwise, the load will shift to the chest and triceps will perform less work.
• Do not bounce the bar of your lower chest.
• Do not lock-out your elbows. This will reduce the load triceps and puts unnecessary load on the elbows. When using heavy weights that might even traumatize them.
• Make sure your warm-up before performing this exercise with working weight.Do 1/2 warm up sets with light weight first.

Relevancy

The Barbell Close-Grip Bench Press is one of the best exercises to build strength and mass in the triceps muscles, along with dips and diamond push ups. Implement it as a first or second a exercise in a triceps workout.
(sources:exrx.net)
(pictures:menshealth.com)

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Cable Kneeling Crunch

The Cable Kneeling Crunch is a part of the cable ab exercises,it is a pulling isolation exercise for the abdominal muscles and a great workout for abs.The movement is used as an aid in the development of strength and muscle mass in the abdomen. Its performance is moderately difficult to control. Suitable for intermediate and advanced fitness enthusiasts.

Contradictions

People with shoulder, shoulder girdle and spine injuries should perform the exercise with caution. In case of pain while performing, ask a trainer or an experienced athlete about your form. If the problem is not the form, you should consider consulting a orthopedist.

Involved Muscles 

Target

• Rectus Abdominis

Synergists

• Obliques

Stabilizers

• Iliopsoas
• Tensor Fasciae Latae
• Rectus Femoris
• Sartorius
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Triceps, Long Head
• Rhomboids
• Trapezius, Lower
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular
• Pectoralis Minor
• Serratus Anterior

Cable Kneeling Crunch How To:

Preparation

1. Kneel while facing the pulley.
2. Grasp the rope with both hands, palms should be at head level(palms facing head, wrists against head).
3. Tighten your stomach and kneel while keeping a considerable distance from the pulley so that you can bend.
4. In the starting position back should be straight (not hunched).

Execution

1. Slowly start to bend the top of the spine,as you bend your abs and keeping the waist still.
2. The end point is reached when your head almost touches the floor or elbows touch your thighs.
3. Hold at the bottom for a second.
4. Very slowly return to the starting position as you strive to keep the tension in the muscles and not to move your hips.

Comments and recommendations

• The movement takes place only in the upper sector of the spine.
• The lever (cable) should not swing.

Cable Kneeling Crunch Relevancy

• Include the cable kneeling crunch in the middle of your routine for abdominal muscles during the main period and in a shaping period you can use it as the first exercise in a workout for abs with longer sets.

(sources:exrx.net)(pictures:theteenstreet.com)

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Dips

Dips in bodybuilding and fitness are an exercise used primarily to increase muscle mass on your chest and triceps and are one of the best ways to gain muscle fast. This is an exercise that any athlete can include in his/hers training regimen , regardless of their training experience. Performed on parallel bars or other specialized "dips" devices. The distance between the two bars is the determining factor of the focus of the exercise. Upon closer parallel bars the burden shifts to the triceps, and in a wider - to the chest.In the dip exercise the most load goes to the chest muscles and the inner heads of the triceps. The deltoids (shoulders) participate the least in the dip exercise.

Variations

The width of the grip -

• Shoulder width : (narrower grip) emphasizes the triceps. 
• In a wider grip, the target switches to the chest.

According to the slope of the body -

• If you bend your body forward (bend your knees, cross them at the ankles and bend your body forward slightly) accentuate the chest, when the body is upright (straight, legs are not crossed), a greater load is subjected on the triceps .

According to the position of the elbow - 

• If you move your elbows close to your body, the more load on the triceps. If your elbows are out, the more it involves the chest.
• With added weight - If the exercise is getting too easy for you(you can do more than needed for hypertrophy), you can try adding additional weight attached to the waist belt or with a dumbbell between your ankles.

Method of execution

1.  Go down slowly by bending arms allowing the elbows to flare to the sides until you feel a painless stretch in your chest and triceps.
2. Return to starting position.

• Dips put a big load on your elbows, especially when weighted dips are performed with improper form. 
• Warm up your elbows prior to the exercise. This will reduce the risk of injury of the joins.
• Perform the movement in its full amplitude, rather than half. Lower your body until you feel a painless stretch in your triceps and chest (here the individual feeling is very important due to the small limit of optimum stretch and hyper extension).
• Try not to swing your body while performing the exercise. Movement should be done only at the elbow and shoulder joints.
• Beware of sore elbows - elbow injuries in the joints are not desirable.
• Try to keep your head up and look forward when performing dips.
• Do not extend your arms completely during the positive part of the exercise(do not lock out your elbows). This will unnecessarily increase the load on the elbows, and will take away from the stress on the triceps.

Relevancy

The main function of the dip exercise in bodybuilding and fitness is increasing the mass of the chest and triceps. It is therefore advisable to include them in your workout, regardless of you're a beginner or an advanced fitness enthusiast.It's a great way to gain muscle without weights. If you are a beginner, include dips as your second exercise on chest/triceps day. If you are more advanced, it is best to perform dips at the end of your chest/triceps workout.If your goal is mass gain try to stay into the 6-12 rep. range.If you are able to do more than 15 then i suggest adding additional weight so you stay in the hypertrophy rep. range.

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