Thread: Close-grip Bench Form

Originally posted by rock4832
I've never really done close-grip benches for triceps. What is the proper form for it.

Hand placement

About 5" apart

Bring it down to chest, upper chest, lower chest...?

lower chest and push out while pressing up

Elbows in or out

Elbows in

Lock out elbows at top and squeeze or not

I never lock my elbows

anything else you can think to tell me.

be careful at first. It may just be me but I have balance issues the first time I try something new. After the first set, I get the balance bit down.

I'll be doing it after Shoulders on same day.

Cool. I did this Monday. Check out my journal.

I go low on the chest and my grip has about 6 inches space between my hands. I go slower on these, slow benching helps keep it triceps oriented.

I always keep my elbows in when benching, if you read the article in my sig that is basically what I follow, other than a closer grip and slower reps.

my hands are far apart enough to where i can have my hands come down to my sides as opposed to right above my chest cuz it hurts my wrist otherwise.. so 6-8".. elbows tight to your body

I guess everybody has a dif. way of doing things. My hands meet my rib cage and like mudge, I go slow and with out locking the elbows.

Thanks for the replies. Do you grip the bar, or keep your thumbs on the same side as fingers? Seems that may alleviate some wrist discomfort!

Do you think Close-grip bench is good for packing on tricep muscle?

I grip the bar.

I think a variety of tri training is great for packing on the muscle. Gotta keep'em guessing.

Originally posted by rock4832
Thanks for the replies. Do you grip the bar, or keep your thumbs on the same side as fingers? Seems that may alleviate some wrist discomfort!

Do you think Close-grip bench is good for packing on tricep muscle?

I LOVE close grip bench for triceps. The best spacing is 6"- 8" but as long as your hands are within shoulder width you will be stressing the triceps. A thumbless grip is best for maximum tricep recruitment. I agree, low on the chest, elbows in, slower pace, no lockout. Because you can use a lot of weight, this movement is great for overall mass. Two other tri favs of mine are lying tricep extensions (aka Skullcrushers), and dips.

Originally posted by JerseyPaul
I LOVE close grip bench for triceps. The best spacing is 6"- 8" but as long as your hands are within shoulder width you will be stressing the triceps. A thumbless grip is best for maximum tricep recruitment. I agree, low on the chest, elbows in, slower pace, no lockout. Because you can use a lot of weight, this movement is great for overall mass. Two other tri favs of mine are lying tricep extensions (aka Skullcrushers), and dips.

Yeah, I do dips and skullcrushers. Just wanted to try Close grip also. Thanks!

close grip or even reverse grip. I often even believe that the placement of hands (ie close or wide) is irrellevant. I think what is more important is what angle the shoulder is taking. If it is going wide into horizontal flexion (elbows wide also, like in a real bench press) then you are hitting more pectoralis major. If the shoulder in moving in more of a sagital plane fashion (sagital plane flexion) then you are hitting more tricep (this can be achieved by keeping the elbows in closer to the body, regardless of hand placement. I think that most people do it close girp because they find it easier to keep their elbows in (or remember to keep them in). Reverse grip works equally as well, if your wrists have the flexability, because when in supination the radius is inhibiting the ulna from moving so you can't flare your elbows out.

Close grip is my staple exercise for tri's.
My hands are prob about 8 inches apart, too close hurts my wrist.
I bring it down just below the bottom of my pecs, elbows in.
I just started doing them on a very slight incline, first hole up past flat on my adjustable bench, I lock out and squeeze at the top for about a milli-second.
I really like the slight incline variation, it "feels" good.
Hand position does matter the closer the hands the more triceps and the less pecs.
I never do reverse grip on these, the weight would have to be too light and this is a mass builder and thus requires weight, imho.

I actually like my close grips on the smith mach, much more control

I have a hard time visualizing "elbows in" with clos grip press.

Anyone know of a diagram anywhere? I can't see how it'd be possible to keep the elbows "in" when the bar is on (or near) one's chest. SInce it obviously IS possible, I obviously don't follow.

Anyone able to point a blind man to a photo?

Elbows in? ? Is that possible using a heavy poundage? Its not about keeping your elbows in, they naturally flair out when you put your hands close together, which is the grip for close grip presses. If you can keep them that close together, your not bringing it down on your chest, but further down towards your stomach.

It is possible and recommended for safety, my shoulders die with the elbows out. If you go low on the chest this is easy to achieve.

Watch any powerlifter perform the bench press, there will be no elbows out. In fact Anthony Clark used to do it reverse, where it is even easier to bring the elbows in.

i keep elbows tight as possible, but i do admit, it's hard... they're great tho to build tris.. there a staple of mine too

Great, can't wait till tomorrow!

http://www.exrx.net/WeightExercises/...enchPress.html

A good example of the "elbows in method"?

That looks like what we're talking about.

Originally posted by BlueCorsair
http://www.exrx.net/WeightExercises/...enchPress.html

A good example of the "elbows in method"?

That looks like what we're talking about.

Thanks for the link Blue!

I have to say that when I see people doing close grips I see their hands to close together. By adjusting the hands so they are about an inch or so in from the lines on an olympic bar, that is close enough. by bringing the hands too close together like 5 inches apart, it places too much stress on the tendons in the elbows. Liek Pfunk said, the most imprtant aspect of recruiting tricep into teh movement is to keep the elbows in during the movement. my 2 cents...

I like stopping about a fist above the chest.. less stress on wrists.. and hits the tri's better!

Originally posted by gr81
I have to say that when I see people doing close grips I see their hands to close together. By adjusting the hands so they are about an inch or so in from the lines on an olympic bar, that is close enough. by bringing the hands too close together like 5 inches apart, it places too much stress on the tendons in the elbows. Liek Pfunk said, the most imprtant aspect of recruiting tricep into teh movement is to keep the elbows in during the movement. my 2 cents...

Alright, If I grip the bar and then spread my thumbs towards each other and stop when they just barely meet, do you think that's too close?

if i grip to close, it kills my wrist.. my wrist hasn't healed yet (combination of close-grip and injury during summer)

Originally posted by gr81
I have to say that when I see people doing close grips I see their hands to close together. By adjusting the hands so they are about an inch or so in from the lines on an olympic bar, that is close enough. by bringing the hands too close together like 5 inches apart, it places too much stress on the tendons in the elbows. Liek Pfunk said, the most imprtant aspect of recruiting tricep into teh movement is to keep the elbows in during the movement. my 2 cents...

5" apart does not feel like I'm putting stress on the elbows and it doesn't hurt my wrists.

Originally posted by BlueCorsair
I have a hard time visualizing "elbows in" with clos grip press.

Anyone know of a diagram anywhere? I can't see how it'd be possible to keep the elbows "in" when the bar is on (or near) one's chest. SInce it obviously IS possible, I obviously don't follow.

Anyone able to point a blind man to a photo?

That is why I do reverse grips. Your elbows just come in on there own with this grip.

I always go low on the chest, nipple or below, except on inclines.

Originally posted by rock4832
Alright, If I grip the bar and then spread my thumbs towards each other and stop when they just barely meet, do you think that's too close?

Thats about the gap i use... The only prob i find is when i gotta push REALLY hard my hands slide even closer together...

Alright, did CG Bench today. Gotta say I liked it. Thanks everyone!

Cool bud