Close Grip Bench Help?

rude_boy · 01-07-2009, 10:20 AM

Hey guys and gals(?). I've never really done close grip bench before. How effective is it in building mass on the tri? What should I keep in mind when performing the exercise, like form etc. ? I want to try and eliminate as much shoulder and pec as possible. Thanks.

chrispghmuscle · 01-07-2009, 10:25 AM

Close grip bench is one of the best excersizes for putting mass on your tris..

Using a Smith Machine or regular bench press.<=have assistance on this... Position hands just inside shoulder width apart.. Keep your elbows tucked in close to your body.. Down and Up..

rude_boy · 01-07-2009, 10:27 AM

Thanks. Do you suggest pinching my shoulder blades like I would on normal grip bench in order to help take out shoulders?

miggitymags · 01-07-2009, 10:41 AM

i agree with chris - close grip is one of the best mass builders for tris.. and i believe it must be included in your split.

i personally don't like doing them on the smith machine b/c i think it is an unnatural and forced motion which loses focus on your tris. benching and close grip are not straight up and straight down movements - while the smith machine is..

i say stick with the BB.. hands inside shoulder width (how far ranges from person to person), elbows in, slow/focused reps (and yes you want to eliminate excessive shoulder/lat aid), and I actually stop about 2" above my (lower) chest to relieve some force on my wrists..

i'm also a believer in going fairly heavy on these as well..

rude_boy · 01-07-2009, 10:50 AM

Ok cool. So in yalls opinions, what would be the ideal Tri workout to build mass without overtrainig? This is what my plan is..

Close grip- 4 sets x 12,10,10,8 reps
Weighted Dips- 4 x 12,10,10,8
Cable Pushdowns- 4 x ""

miggitymags · 01-07-2009, 12:19 PM

my opinion, that does appear to be flirting with overtraining, especially if you are doing that twice a week.. i find it hard on the elbows if i'm doing that much volume.. i would also suggest lower rep ranges for close grip and also space out your tri exercises..

i like to hit my tris twice a week. for example, monday do BB bench press and then weighted dips, or skull crushers,.. then later in the week go back and hit chest and tris again, doing heavy close grip followed by an incline BB press.. you can obviously switch up order to fit your goals..

i feel if you go heavy with good working sets on your tris, you don't really need much more than these movements for mass..

trainhard19 · 01-07-2009, 03:05 PM

well i like the idea of keeping it to three movements, but i wouldnt do dips and closed grip in the same workout... they train the same muscles and u really only want one heavy compound movement per muscle every workout... so start ur workout with either dips or closed grip and then do some lying extensions to hit the long head and then a rope push down to hit out outer head... hope that helps bro

GRAVESY079 · 01-07-2009, 03:13 PM

If doing them twice a week, work out an A & B work out.

Like
A:
CloseGripBench
DB Skull Crushers
A Cable Move (V bar / flat / rope)

B:
Overhead DB Extension
Cable Move (Rope / V bar / flat)
Dips

just on the cables make sure on of them is rope

trainhard19 · 01-07-2009, 05:09 PM

that looks fine just try and switch it up as much as u can

KM · 01-07-2009, 06:43 PM

Imo, consistently switching it up will not overload the muscle. Instead, the neuroendocrine system and CNS adapt to the stimulus, giving the sensation of growth. Some people view that concept as flawed, sine don't. What's not flawed, is most people lack direct long head (tricep head located around the under arm) work, so place the emphasis of your workout on a lying tricep extension as well.

Quote:

Originally Posted by rude_boy

Hey guys and gals(?). I've never really done close grip bench before. How effective is it in building mass on the tri? What should I keep in mind when performing the exercise, like form etc. ? I want to try and eliminate as much shoulder and pec as possible. Thanks.

Keep your elbows close to your body and contract until you're close to locking out, it's an awesome exercise!

**ibanezman88** · 01-10-2009, 06:11 PM

close grip bench has never really done much for me.

Fat Dave · 01-10-2009, 11:21 PM

I like using the E-Z curl bar on close grips.

Malgate · 01-11-2009, 03:04 AM

mate these work the tri's the best i finfd. i use them as my last exercise when doing tri's. i choose a comfortable weight and keep going until failure

what i suggest is having your hands about 12 inches apart or the distance apart so when the bar is on your chest your hands are against the side of your chest