Close grip bench press

WATTS · 12-07-2006, 11:32 PM

nearing the end of my set i feel my chest more than my triceps...i know that it is probably just compensation but how is my form off if i am feeling if more in my chest than tries..

as of right now i have my hands approx. 6 inches apart, lower the bar toward nipple level while keeping elbows in toward torso. does anyone have any form critiques or anything. thanks.

**P-funk** · 12-07-2006, 11:34 PM

it is a horizontal press.....your chest is going to fire...nothing you can do about that. that is how the body works.

Quixote · 12-08-2006, 12:42 AM

Hi, WATTS.

If you already tried those below, please just move on.

1. Use lighter weight so you can do every rep without much help from your pecs.
* in other words, use the weight you can control and try to restrict the pecs' involvement to a minimum
You need a little practice for this, but it'll be worth it.
Once you get the feel of it then you can go try heavier.

2. Try incline ( but your shoulders may have something to say )

Wish you good luck.

AKIRA · 12-08-2006, 10:15 AM

What? How do you make your pecs work less in the same movement?

Big Time

JohnMac · 12-08-2006, 10:21 AM

try bringing the weight down to a point 2-4 inches below your nipples and then press the weight straight up, elbows in

also try widening your grip a little, i try to put it where my hands are against my ribcage at the bottom of the movement (for me this is second or third finger right on the beginning of the knurling.)

JimSnow · 12-08-2006, 02:57 PM

Seems odd.

I bring my hands as close together as possible without strain on wrists and hands. I do, however, drop the lifts further below the nipples than a BP. Seems to hit them "spot-on" without much problem from the chest.

Of course the weight is significantly lighter.

Maybe you should do these when your chest hasn't been significantly taxed in the same workout?

WATTS · 12-09-2006, 12:03 AM

thanks for your guys's responses, ill give lowering the bar blow the nipple line a shot....

jimsnow, i dont do them after a chest workout i usually do triceps on back day so that they are fresh from the start but just feel the chest working a ton nearing the end of my sets.

12-07-2006, 11:32 PM	#1
WATTS Registered User Join Date: Nov 2004 Location: California Posts: 619 Photos: 5	Close grip bench press nearing the end of my set i feel my chest more than my triceps...i know that it is probably just compensation but how is my form off if i am feeling if more in my chest than tries.. as of right now i have my hands approx. 6 inches apart, lower the bar toward nipple level while keeping elbows in toward torso. does anyone have any form critiques or anything. thanks.

12-07-2006, 11:34 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,638	it is a horizontal press.....your chest is going to fire...nothing you can do about that. that is how the body works.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-08-2006, 10:15 AM	#4
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,922 Photos: 3	What? How do you make your pecs work less in the same movement? Big Time
	6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

12-08-2006, 10:21 AM	#5
JohnMac Registered User Join Date: Jan 2006 Posts: 61	try bringing the weight down to a point 2-4 inches below your nipples and then press the weight straight up, elbows in also try widening your grip a little, i try to put it where my hands are against my ribcage at the bottom of the movement (for me this is second or third finger right on the beginning of the knurling.)
JohnMac Registered User Join Date: Jan 2006 Posts: 61

12-08-2006, 02:57 PM	#6
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	Seems odd. I bring my hands as close together as possible without strain on wrists and hands. I do, however, drop the lifts further below the nipples than a BP. Seems to hit them "spot-on" without much problem from the chest. Of course the weight is significantly lighter. Maybe you should do these when your chest hasn't been significantly taxed in the same workout?
	"Wait 'till you see special photos of my old man butt in April!"

12-08-2006, 12:42 AM	#3
Quixote Registered User Join Date: Aug 2006 Location: Japan Posts: 19	Hi, WATTS. If you already tried those below, please just move on. 1. Use lighter weight so you can do every rep without much help from your pecs. * in other words, use the weight you can control and try to restrict the pecs' involvement to a minimum You need a little practice for this, but it'll be worth it. Once you get the feel of it then you can go try heavier. 2. Try incline ( but your shoulders may have something to say ) Wish you good luck.

12-09-2006, 12:03 AM	#7
WATTS Registered User Join Date: Nov 2004 Location: California Posts: 619 Photos: 5	thanks for your guys's responses, ill give lowering the bar blow the nipple line a shot.... jimsnow, i dont do them after a chest workout i usually do triceps on back day so that they are fresh from the start but just feel the chest working a ton nearing the end of my sets.

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