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Exercise of the month: the close-grip bench press with scapular retraction

Men's Fitness, May, 2005 by Cameron McGarr

NOBODY GOES TO THE GYM PSYCHED up to do cable pressdowns or dumbbell kickbacks. The fact is, isolation exercises are pretty lame--both for holding your interest and building muscle. That's why we recommend compound movements that work the triceps in conjunction with larger muscle groups, such as the chest, so you can use heavier weights and hit more muscles at once, speeding along your workout time and muscle growth. This month, we've taken both your patience and interests into account, coming up with this tri-builder you can do on the ever-popular bench press.

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It's called the close-grip bench press with scapular retraction: You'll start by squeezing your shoulder blades together ("scapular retraction")--a technique that creates a sturdy platform for your shoulders, letting you lift more weight. Then you'll take a narrower than normal grip on the bar, shifting the bulk of the work from your pecs to your triceps, giving them the extra activation they need to grow. The result is a modified exercise that torches your triceps better than an isolation movement, while giving you the mechanical advantage to improve your bench press. Now that's exciting.

How to do it: Lie on your back on a bench and grab the barbell with a close grip, about 18 inches from thumb to thumb. With the bar at arm's length over your chest, squeeze your shoulder blades together [1]. (You can squeeze before you grab, if you have a spotter to pull the bar off the supports for you.) Lower the bar to your chest, keeping your elbows directly beneath your wrists [2]. This puts the bar on a trajectory toward your lower chest, which is exactly where you want it. Keep your shoulder blades together throughout.

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Exercise of the month: the close-grip bench press with scapular retraction

Men's Fitness, May, 2005 by Cameron McGarr

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