Close-grip bench press

Josh · 08-19-2002, 07:56 AM

I was trying to work on my triceps by doing close-grip bench press on a Smith unit. I understand from McRobert's book that the way to do this correctly is as follow: the grip should not be too close, instead we should bring the elbows close to our sides, and then the grips should be vertical (straight up) from that elbows position. Another point is that in the low position the lower arms should be vertical when viewed from front as well as side. Now my question is, with the above form, where should the bar be with respect to my chest? I mean, when doing normal grip bench press for chest, the bar should be at the nipples or a bit lower. But if I follow the above form for close-grip bench press, the bar will be about upper abs. This seems very low to me. Is this correct?

- Josh

MONSTER4X4 · 08-19-2002, 09:32 AM

Because you are supposed to keep your elbows close to your sides on close grips, you will end up with the bar somewhere betweend the bottom of your chest and your upper abs.

On a regular bench press you are supposed to flare your elbows out to the side which will allow the bar to be at or just above the nipples at the bottom of the movement.

Fit Freak · 08-19-2002, 01:38 PM

I would recommend not using the Smith Machine as it restricts your natural range of motion..instead try using a regular bench press set-up and allow yourself to move in a natural motion. You'll find it more challenging since you will utilize more stabilizer muscles but you will also make better gains.

From personal experience I have found that when I implemented close-grip presses into to my regular routine my bench press simultaneously improved...likely b/c the close-grip is such an excellent power movement to develop strength in the triceps.

KarlW · 08-19-2002, 04:23 PM

I love doing close grippers as well, but I find the Smith machine restrictive and sometimes feel weird due to the limited ROM. I only like the Smith machine for Incline bench which feels better than using it for flat bench. Close grip bench takes a little getting use to but once you do it is a great one for building size in the Triceps. Make sure you start out fairly light because the movement (although simple in theory) is quite difficult to master in practice. MONSTER is right in that the bar will be lowered to the lower chest/upper abs region and as you push up the bar moves in an arc towards the upper chest. This ROM is similar to ordinary bench press but is exaggerated due to the elbows being kept in.

Ain't got a training partner ? so feel you have to use the Smith machine ? Well I have the same problem. Sometimes I've used the calf raise machine which uses the same principal but involves more shoulders.

Warrior17 · 08-19-2002, 05:18 PM

when i do close-grip bench on a bench press, should i keep my elbows out or close to my sides??????

LAM · 08-19-2002, 05:39 PM

elbows in ...

**Mudge** · 08-19-2002, 05:44 PM

During any bench press elbows are not supposed to be out, that will end up putting the load on the shoulders.

miamiguns · 08-19-2002, 06:27 PM

Quote:

Originally posted by Fit Freak
I would recommend not using the Smith Machine as it restricts your natural range of motion..instead try using a regular bench press set-up and allow yourself to move in a natural motion. You'll find it more challenging since you will utilize more stabilizer muscles but you will also make better gains.

From personal experience I have found that when I implemented close-grip presses into to my regular routine my bench press simultaneously improved...likely b/c the close-grip is such an excellent power movement to develop strength in the triceps.

The Smith machine is good for one thing, hold plates. I have had more injuries using the Smith machine than any other. I haven't used one for 5+ injury free years

miamiguns · 08-19-2002, 06:30 PM

Does anyone do these? I don't. Don't see the benifit.

Josh · 08-19-2002, 09:33 PM

Quote:

Originally posted by KarlW
Ain't got a training partner ? so feel you have to use the Smith machine ?

Exactly, this is the reason I've been using Smith machine. I just don't have the confidence to use free barbells to do any bench or shoulder pressing, even though I know that is how it is supposed to be done.

- Josh

**Mudge** · 08-19-2002, 10:43 PM

I myself dont like the smith machines for benches, I do not use them for that at all. I prefer dumbells ultimately.

Inner chest and triceps are hit with inside grip (Miamiguns).

miamiguns · 08-20-2002, 01:22 PM

Quote:

Originally posted by Mudge
I myself dont like the smith machines for benches, I do not use them for that at all. I prefer dumbells ultimately.

Inner chest and triceps are hit with inside grip (Miamiguns).

hahaha I know what close grip benching hits bro, I was refering to reverse grip benching! lol Thanks anyway.

**Mudge** · 08-20-2002, 01:32 PM

Ahh, Anthony Clark actually does all reverse grip benching in meets, which seems odd. I guess his triceps are abnormally strong - so anywho, they target triceps greatly.

Scotty the Body · 08-24-2002, 11:03 AM

I would use a reverse grip when doing CG bench on a smith, you'll find it easier on the wrists and it hits the tri's and not the chest or shoulders done this way.

08-19-2002, 07:56 AM	#1
Josh Registered User Join Date: Apr 2002 Location: Indonesia Posts: 337	Close-grip bench press I was trying to work on my triceps by doing close-grip bench press on a Smith unit. I understand from McRobert's book that the way to do this correctly is as follow: the grip should not be too close, instead we should bring the elbows close to our sides, and then the grips should be vertical (straight up) from that elbows position. Another point is that in the low position the lower arms should be vertical when viewed from front as well as side. Now my question is, with the above form, where should the bar be with respect to my chest? I mean, when doing normal grip bench press for chest, the bar should be at the nipples or a bit lower. But if I follow the above form for close-grip bench press, the bar will be about upper abs. This seems very low to me. Is this correct? - Josh

08-19-2002, 01:38 PM	#3
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	I would recommend not using the Smith Machine as it restricts your natural range of motion..instead try using a regular bench press set-up and allow yourself to move in a natural motion. You'll find it more challenging since you will utilize more stabilizer muscles but you will also make better gains. From personal experience I have found that when I implemented close-grip presses into to my regular routine my bench press simultaneously improved...likely b/c the close-grip is such an excellent power movement to develop strength in the triceps.
	Searching for the right balance...

08-19-2002, 05:18 PM	#5
Warrior17 Registered User Join Date: Aug 2002 Location: Idabel,OK USA!! Posts: 2	Triceps when i do close-grip bench on a bench press, should i keep my elbows out or close to my sides??????

08-19-2002, 05:39 PM	#6
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	elbows in ...
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

08-19-2002, 05:44 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,997 Photos: 1	During any bench press elbows are not supposed to be out, that will end up putting the load on the shoulders.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-19-2002, 09:32 AM	#2
MONSTER4X4 Registered User Join Date: Jun 2002 Location: Raleigh NC Posts: 116	Because you are supposed to keep your elbows close to your sides on close grips, you will end up with the bar somewhere betweend the bottom of your chest and your upper abs. On a regular bench press you are supposed to flare your elbows out to the side which will allow the bar to be at or just above the nipples at the bottom of the movement.

08-19-2002, 04:23 PM	#4
KarlW My Little Man Join Date: Jul 2002 Location: Sydney Oz Posts: 1,030	I love doing close grippers as well, but I find the Smith machine restrictive and sometimes feel weird due to the limited ROM. I only like the Smith machine for Incline bench which feels better than using it for flat bench. Close grip bench takes a little getting use to but once you do it is a great one for building size in the Triceps. Make sure you start out fairly light because the movement (although simple in theory) is quite difficult to master in practice. MONSTER is right in that the bar will be lowered to the lower chest/upper abs region and as you push up the bar moves in an arc towards the upper chest. This ROM is similar to ordinary bench press but is exaggerated due to the elbows being kept in. Ain't got a training partner ? so feel you have to use the Smith machine ? Well I have the same problem. Sometimes I've used the calf raise machine which uses the same principal but involves more shoulders.

08-19-2002, 06:30 PM	#9
miamiguns Registered User Join Date: Jul 2002 Location: Miami Posts: 133	Reverse grip bench press Does anyone do these? I don't. Don't see the benifit.

08-19-2002, 10:43 PM	#11
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,997 Photos: 1	I myself dont like the smith machines for benches, I do not use them for that at all. I prefer dumbells ultimately. Inner chest and triceps are hit with inside grip (Miamiguns).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-20-2002, 01:32 PM	#13
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,997 Photos: 1	Ahh, Anthony Clark actually does all reverse grip benching in meets, which seems odd. I guess his triceps are abnormally strong - so anywho, they target triceps greatly.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

08-24-2002, 11:03 AM	#14
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I would use a reverse grip when doing CG bench on a smith, you'll find it easier on the wrists and it hits the tri's and not the chest or shoulders done this way.
	Cool

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