Close grip bench press and chicken wings?

troubador · 04-23-2006, 10:55 AM

Sorry this isn't a chicken recipe.

When you're doing CG bench press where should your elbows be? I think they are suppose to be close by your side when you lower the weight, but it feels strange to do that. Does it matter if I stick those elbows out?

**P-funk** · 04-23-2006, 11:06 AM

elbows should be tucked closer to the side to keep the exercise in the sagital plane.

yes it matters because the more flared out they are the less tricep involvment you will get due to the lack of elbow flexion you are getting on the eccentric portion.

kcoleman · 04-23-2006, 11:09 AM

Your grip is probably too narrow

**P-funk** · 04-23-2006, 11:14 AM

yea, the grip doesn't ahve to be really narrow. my grip is like half my hand on the knurling and the other half on the inside smooth part.

the grip just needs to be:

a) closer then your regular grip

and

b) close enoug to keep the elbows into the side to really hit that sagital plane.

**CowPimp** · 04-23-2006, 12:16 PM

Quote:

Originally Posted by P-funk

yea, the grip doesn't ahve to be really narrow. my grip is like half my hand on the knurling and the other half on the inside smooth part.

the grip just needs to be:

a) closer then your regular grip

and

b) close enoug to keep the elbows into the side to really hit that sagital plane.

Yeah, I usually have all my fingers on the knurling just touching the smooth part on the inside. Sometimes I slide my index finger onto the smooth part. Any closer just feels unnatural to me.

troubador · 04-23-2006, 10:21 PM

Ok, that must be my problem. The outside of my hands were about an inch or more inside the knurling. Thanks

scbz01602 · 04-24-2006, 10:26 AM

A helpful method I use is to put your hands at your waist, estimate the width, and transfer that to the bar.

Bulwark · 04-24-2006, 08:02 PM

Try 10-12 inches apart from the center of the bar.

04-23-2006, 10:55 AM	#1
troubador Registered User Join Date: Aug 2004 Posts: 33	Close grip bench press and chicken wings? Sorry this isn't a chicken recipe. When you're doing CG bench press where should your elbows be? I think they are suppose to be close by your side when you lower the weight, but it feels strange to do that. Does it matter if I stick those elbows out?
troubador Registered User Join Date: Aug 2004 Posts: 33

04-23-2006, 11:06 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	elbows should be tucked closer to the side to keep the exercise in the sagital plane. yes it matters because the more flared out they are the less tricep involvment you will get due to the lack of elbow flexion you are getting on the eccentric portion.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 11:14 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	yea, the grip doesn't ahve to be really narrow. my grip is like half my hand on the knurling and the other half on the inside smooth part. the grip just needs to be: a) closer then your regular grip and b) close enoug to keep the elbows into the side to really hit that sagital plane.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 10:21 PM	#6
troubador Registered User Join Date: Aug 2004 Posts: 33	Ok, that must be my problem. The outside of my hands were about an inch or more inside the knurling. Thanks
troubador Registered User Join Date: Aug 2004 Posts: 33

04-24-2006, 08:02 PM	#8
Bulwark Registered User Join Date: Apr 2006 Posts: 36	Try 10-12 inches apart from the center of the bar.
Bulwark Registered User Join Date: Apr 2006 Posts: 36	Killer Ab Workout

04-23-2006, 11:09 AM	#3
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	Your grip is probably too narrow

04-24-2006, 10:26 AM	#7
scbz01602 Member Join Date: Apr 2006 Location: At college! Posts: 202	A helpful method I use is to put your hands at your waist, estimate the width, and transfer that to the bar.

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