close grip bench "cramps"

the other half · 05-05-2008, 10:33 PM

while doing close grip bench tonight i was getting a cramping in my back below the shoulder blades.

what might be causing that, and what can i do to prevent it?

**Mudge** · 05-06-2008, 12:45 AM

How close are your hands on the close grip bench?

I would suggest ring finger at the knurl, any closer I don't believe is neccessary or really beneficial.

the other half · 05-06-2008, 06:23 AM

they are right at shoulder width, maybe a little closer.

Travis Bell · 05-06-2008, 04:55 PM

maybe you need to stretch out a little, do some shoulder traction

fufu · 05-06-2008, 07:11 PM

Quote:

Originally Posted by Mudge

How close are your hands on the close grip bench?

I would suggest ring finger at the knurl, any closer I don't believe is neccessary or really beneficial.

My regular bench grip was pinkies on the ring.

Depending on body type I can see people using a wide margin of grips to benifit themselves.

the other half · 05-07-2008, 08:22 AM

when i do flat bench, i keep my shoulder blades pinch together, and i think that i am doing that on the close grip bench as well, could that be causing it?

lucifuge · 05-07-2008, 10:02 AM

dunno...
I always close grip with pretty much the same form as regular bench... sometimes I'll reverse my grip. Are you still arching your back?

MeatZatk · 05-07-2008, 06:30 PM

I get the same thing

thewicked · 05-08-2008, 10:45 AM

if your grip is narrow and you're jamming/cramping yourself up..it's because of the bar's placement on your body..or was for me. You can't bring the bar down on the same spot you do with a wider grip..you have to bring it down lower...just below your nipple line, base of your sternum. KEEP YOUR ELBOWS TUCKED against your sides while benching to protect your shoulders.. which is hard to do if you close grip wrong. I'm a big guy.. and I have my pinkies on the rings when I close grip which is right at shoulder width. as long as your grip is at shoulder width and your wrists are in line with your forearms...you should be golden....any narrower of a grip and you'll develop wrist impingments when you go to use progressively heavy weight.

if you have any questions ask..and i'll go into more detail but that and the other advice in this thread should get you on the right track. To fix that cramping though..just bring the bar LOWER on your body to about the bottom of your sternum and you should be good for a crampless close grip bench!

the other half · 05-08-2008, 09:45 PM

thanks for all the input guys. i will have to give it a try this week.

**Mudge** · 05-08-2008, 10:29 PM

I actually don't use quite the same form with close grips (power close grips, like you describe). I don't bother much with pulling my arms back and such, some sure - just not to the same extent.

05-05-2008, 10:33 PM	#1
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,358 Photos: 5	close grip bench "cramps" while doing close grip bench tonight i was getting a cramping in my back below the shoulder blades. what might be causing that, and what can i do to prevent it?
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-06-2008, 12:45 AM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	How close are your hands on the close grip bench? I would suggest ring finger at the knurl, any closer I don't believe is neccessary or really beneficial.
	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

05-06-2008, 06:23 AM	#3
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,358 Photos: 5	they are right at shoulder width, maybe a little closer.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-06-2008, 04:55 PM	#4
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	maybe you need to stretch out a little, do some shoulder traction
	AtLargeNutrition - Support the company that supports strength!

05-07-2008, 08:22 AM	#6
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,358 Photos: 5	when i do flat bench, i keep my shoulder blades pinch together, and i think that i am doing that on the close grip bench as well, could that be causing it?
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-07-2008, 10:02 AM	#7
lucifuge 100 Proof Chaos Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 1,351 Photos: 14	dunno... I always close grip with pretty much the same form as regular bench... sometimes I'll reverse my grip. Are you still arching your back?

05-07-2008, 06:30 PM	#8
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 964 Photos: 5	I get the same thing
	Define Definition

05-08-2008, 10:45 AM	#9
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 274	if your grip is narrow and you're jamming/cramping yourself up..it's because of the bar's placement on your body..or was for me. You can't bring the bar down on the same spot you do with a wider grip..you have to bring it down lower...just below your nipple line, base of your sternum. KEEP YOUR ELBOWS TUCKED against your sides while benching to protect your shoulders.. which is hard to do if you close grip wrong. I'm a big guy.. and I have my pinkies on the rings when I close grip which is right at shoulder width. as long as your grip is at shoulder width and your wrists are in line with your forearms...you should be golden....any narrower of a grip and you'll develop wrist impingments when you go to use progressively heavy weight. if you have any questions ask..and i'll go into more detail but that and the other advice in this thread should get you on the right track. To fix that cramping though..just bring the bar LOWER on your body to about the bottom of your sternum and you should be good for a crampless close grip bench!
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

05-08-2008, 09:45 PM	#10
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,358 Photos: 5	thanks for all the input guys. i will have to give it a try this week.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-08-2008, 10:29 PM	#11
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	I actually don't use quite the same form with close grips (power close grips, like you describe). I don't bother much with pulling my arms back and such, some sure - just not to the same extent.
	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

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