Does anyone find close grip bench press very effective. I recently started doing them after experiencing a lot of pain in my elbow from skull crushers. It seems like my tri's do feel as worked as they should, or as they do after skull crushers.
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close grip bench press
- Thread starter mervin
- Start date
I never did close grip tri's. and wouldnt you know, my arms were always small. i've always had a good horshoe, but no thickness. then i started doind close grip tri's, and VOILA, wouldn't you know it. they are a GREAT tri exercize. makes 'em nice and thick right around the elbow. DEF recommended
...now i just need to find a good exericize to get my stupid small, stubborn bi's to grow.
Flex said:
Your biceps don't look small to me man! Nice peak you have compared to mine anyway.
I love CG bench press. It is definitely one of my favorite exercises. I didn't do them for the longest time. Once I started, I noticed a similar change in my triceps to Flex.
when performed properly the close grip bench press is probably one of the best mass builder for the triceps...
I do them using a BB on the flat bench, incline and decline...
I do them using a BB on the flat bench, incline and decline...
I LOVE close grip bench press too. Outstanding for the tri's. Tip though. I recently discovered that close grip INCLINE presses are even better. Very awkward at first, but well worth the effort.
Last edited:
D'oh! I posted before I saw Lam's advice. See? This man knows 
.
Bottom line, close grips rock for tri's.
.Bottom line, close grips rock for tri's.
JerseyDevil said:
CowPimp said:
Thanks C.pimp. trust me, they're small. they're my weakest bp (in terms of growth). I do have a good peak, but unfortunately alls i have i peak (no size/definition/brachialis).
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I love close grips, its basically all I have been doing lately. I luv em.
aztecwolf said:
not me, maybe 4 inches off
I love cg's, they are awsome. I am going to try the inclines next time I do em...they sounds really good. I always has small tri's and never had a horseshoe. I started doing cg's and within no time I had some nice tri's (in my opinion). They are rather small but compared to my body I feel they are symetrical. Right=15 1/2 Left=15 3/4.....small but growing.
As for form, I follow the same form as a normal bench but I don't go as low all the time. The first few sets while I'm fresh I ussually go about as low as a bench but the last few sets I do as Lam does and I go about 4 inches above my chest. Not having a spotter here sux so I don't want to go low and it crash on me.
Overall I'd say they are the best tri's movement I have ever done.
As for form, I follow the same form as a normal bench but I don't go as low all the time. The first few sets while I'm fresh I ussually go about as low as a bench but the last few sets I do as Lam does and I go about 4 inches above my chest. Not having a spotter here sux so I don't want to go low and it crash on me.
Overall I'd say they are the best tri's movement I have ever done.
LAM said:
Why is that? I always touch my lower chest/upper abs...
I do that b/c of my shoulder mostly. When I go low and my tri's are tired my left cuff really starts to hurt so to make sure I don't tare it again I go a little bit higher. Ussually only on the last set though. If I have a spotter I will go that extra inch or two lower b/c I know they will be there to help up if I get stuck but if no spotter I need to play it safe.
This is just me though.....maybe some will say it bothers their wrists or elbows but mine never seem to bother me going low.
This is just me though.....maybe some will say it bothers their wrists or elbows but mine never seem to bother me going low.
Mudge said:
I understand. Oh well, I will continue to go low as long as it's not a health risk. That's why I like compound exercises anyway.
yeah that's what i thought i did go all the way down to my chest but as midge said i felt my shoulders doing too much work, next week i'll start stopping about 4 inches of the chest. I did some decline cg today, i rather enjoyed that, good change form flat benchLAM said:
I've just been doing cable exercises for my triceps. After this thread I'm gonna try some CG bench presses on my arms day.
CowPimp said:
I go full ROM and touch my chest on my warm up sets but when I go heavy I stay 4 inchess off...
aztecwolf said:
Would an EZ bar help? A lot of execises have hurt my wrists and I just switched to EZ bar and I was able to lift comfertably. Even Forearm curls hurt my wrists with a normal barbell.
chadeau said:
Yes this can be done and I have seen many do it in my gym. I however do not....I tried it once but it just didn't feel right. It definatly hit my tri's but not as hard as the BB did, so I stick to BB. If your wrist hurt though definatly feel free to switch over to the EZ curl. I sometimes feel pain in my wrists but I just sorta deal with it...its nothing to truely stop doing a lift over yet.
Mudge said:
If only we were all beasts as Mudge is...lol
He has a point though, if you are benching alot then it may get a little dangerous or damn impossible to load that much weight.
yeah even i only go for about 185 lbs on close grip, so if i had an easy curl bar that would be almost two plates on each side, that would make it quite akwardDeadBolt said: