Close Grip Bench

[Zackoz]

On my chest/tricep day, after doing chest, I do Skull crushers, close grip bench and the dips for triceps...what Im wondering is, is doing closegrip bench a bit too hard on the chest after a chest workout? Im pretty sure my grip is correct but it still feels like its working chest a bit...will this affect my chest growth ?

[Klinger]

Depends on the volume of chest work you can do or want to do. I consider CG bench a chest movement with heavy emphasis on tris, so I might do this on a chest-tris day (in this order):

Flat bench
CG bench
dips
pushdowns

Everyone has different volume threshholds, though. Some people work flat, incline, decline and CG all in the same workout. It's a matter of personal training preferences.

[Zackoz]

what percentage of the movement is working the chest and what percentage the tris would you say ?

[midgetcop]

That's a toughie....probably depends on the amount of weight you're using and how close your grip is. The best way to gauge it would probably be trial and error - do you find that your chest development is lacking from the CG bench?

[Zackoz]

Ive only just implemented it into my routine. I do:

Flat BB Bench
Incline DB Press
Decline Smith Machine

Then for Triceps I do:

Skullcrushers
CG Bench
Dips

I use the EZ bar for the CG Bench and I use the narrowest grip...

[Lee J B]

A full ROM close grip is 85% triceps. Don't do them on chest day as they are arm specific, burning out your triceps on chest day will dampen your chest training no end.

[Zackoz]

What do you mean? I dont understand how it will dampen my chest training if I do triceps after chest....

[Lee J B]

Well most people do an arm specific day, so you use your triceps in most chest exercises anyway, then to burn them off totally would indeed fatigue them enough....however, if you've used 50% of your muscles primary energy for chest work, there's no way you'll ever get maximum growth from you tricep workouts if you do them after chest. Although individual variation occurs throughout this sport...so everyone's different.

[Zackoz]

I was under the iimpression that most people actually work the triceps after chest...I tried donig an arm specific day, and for the reason that the triceps get used in most exercises, after doing an arm day, my arms would not heal properly over the week as they also got worked in chest etc and it really didnt work for me...

[Lee J B]

Yeah, it doesn't work for all. Although if your going to do an arm specific day, your meant to do it after most compound lift days, so it's towards the end of the week after chest day etc.

[grambo]

Originally Posted by Zackoz

On my chest/tricep day, after doing chest, I do Skull crushers, close grip bench and the dips for triceps...what Im wondering is, is doing closegrip bench a bit too hard on the chest after a chest workout? Im pretty sure my grip is correct but it still feels like its working chest a bit...will this affect my chest growth ?

Not really, bring your hands in even more if you feel it in your chest too much. Hands on the smooth part of the bar.

[Zackoz]

I use the EZ bar and I use the narrowest grip available....imagine the bar is like this:

\/\/\/ i use the middle "V"

[chris]

try doing reverse bench press......like bench press but turn your hands the opposite way (almost like curling grip) . This consentrates on the triceps alot more.

[TriplNipl]

Definitely seperate your tri and chest days....my 2 cents.

[Firehawk]

I like working them on the same day.