Avoid This Close Grip Mistake! ⚠️ @MuscleandMotion

Uploaded November 2025 | Updated September 2026, 2 weeks ago

The close-grip bench press is designed to target your anterior deltoid and triceps, but one common mistake can limit its effectiveness.

❌ The Mistake: Gripping the barbell too close.
A grip that’s too narrow restricts the shoulder's range of motion in the sagittal plane, forcing the movement into horizontal adduction. This shifts the load from the anterior deltoid to the pectoralis major, reducing the focus on your triceps and altering the purpose of the exercise.

💡 Pro Tip: If your elbows start to flare out during the movement, it’s a clear sign your grip is too close. Adjust to a slightly narrower-than-shoulder-width grip.

🚀 Master your technique and train smarter with the Muscle and Motion Strength Training App—link in bio!

#muscleandmotion #closegripbenchpress #tricepsworkout #strengthtraining #movementanalysis #fitnessmotivation

📚 Shoulder External Rotation at 0° vs. 90°

$FRACTIONAL SETS 🤯 Are you actually counting your sets correctly? You log your chest sets during the bench press, but what about your triceps? A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing. This is where the concept of Fractional Sets becomes important, as described in the paper: 👉 Direct set = an exercise that directly targets the muscle 👉 Fractional set = indirect work from a compound lift (approximately half a set) This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results. What the researchers recommend: 💪Aim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesn’t mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets. ⚡For strength, about two direct sets per session appear sufficient before benefits begin to diminish. 🎯Match the exercise to the goal, since muscles respond differently to direct vs. indirect work. Start programming your training with confidence using Muscle and Motion Strength Training. Check out the Muscle and Motion STRENGTH TRAINING APP link in bio! #muscleandmotion #anatomy #strengthtraining #personaltrainer$

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