I hear tons of people swear by close grip benching, that it's a good tricep workout, and I'd like to start incorporating it into things...I tried doing sets for the first time the other day(like 2x10 with my hands touching, and 2x10 with them like 5 in apart) and all it seemed to do was hurt my wrists...now I know that soreness isn't the only indicator of a good workout...but my question is: am I doing them right and just not feeling sore? or should I alter it? Thanks for any info guys!
Help with close grip bench?
- Thread starter CrowTR
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I read somewhere that hands should be 10-18 incches apart. personally, I put my hands a little bit inside the grip patterns so I dunno, 10 inches?
I tried a few times with hands touching. Ow. Don't do it.
I tried a few times with hands touching. Ow. Don't do it.
Just keep your arms straight up from you body.
Your wrists will hurt if they are not straight with your arms - ie. on an angle.
I love close grips. I guess I keep my arms pretty much even with my body. Just enough room for my hands to come along side my chest.
When I first started doing them it hurt my elbows to unrack the weight. I figured out if I flared them out (just while unracking) that didn't happen anymore
When I first started doing them it hurt my elbows to unrack the weight. I figured out if I flared them out (just while unracking) that didn't happen anymore
I always first warm up my elbows with rope extentions
8-12 inches apart for the grip and elbows as close to your sides as possible. Also I dont touch the bar to my chest 1-2 inches above is about right. Make sure that you feel it working in your triceps. Most of the time people use too much weight and then it turns more into a shoulder and chest exercise. Go for feel not weight = Personal Perference
8-12 inches apart for the grip and elbows as close to your sides as possible. Also I dont touch the bar to my chest 1-2 inches above is about right. Make sure that you feel it working in your triceps. Most of the time people use too much weight and then it turns more into a shoulder and chest exercise. Go for feel not weight = Personal Perference
I think that it puts the shoulders in a vunerable postion and takes the stress off the triceps and more on the chest adn front delts
Plus it makes it so that you cant bounce the weight off the chest which I see a lot with all kinds of bench both flat and close grip. But as said it is a personal Perference