Reply With QuoteHow 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.
close grip bench "cramps"
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Thread: close grip bench "cramps"
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05-05-2008, 09:33 PM #1Registered User
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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
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05-05-2008, 11:45 PM #2Super Moderator SUPER MODERATOR
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Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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05-06-2008, 05:23 AM #3Registered User
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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
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05-06-2008, 03:55 PM #4Westside Bencher
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maybe you need to stretch out a little, do some shoulder traction
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05-06-2008, 06:11 PM #5fiendish thingy ELITE MEMBER
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My regular bench grip was pinkies on the ring.
Originally Posted by Mudge
Depending on body type I can see people using a wide margin of grips to benifit themselves.
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05-07-2008, 07:22 AM #6Registered User
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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
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05-07-2008, 09:02 AM #7100 Proof Chaos ELITE MEMBER
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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?
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05-07-2008, 05:30 PM #8Registered User
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I get the same thing
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05-08-2008, 09:45 AM #9THE FRIDGE
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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!
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05-08-2008, 08:45 PM #10Registered User
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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
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05-08-2008, 09:29 PM #11Super Moderator SUPER MODERATOR
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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.
Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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