Proper techniques and tips needed for Close Grip Bench Press (Triceps)

Vas85 · 18-Apr-05, 09:09 AM

Hey people, here i am yet again, i constantly see round and round in sites that Close Grip Bench Press is the best tricep mass builder, yet i have never figured out how to perfect it, i feel like i could be placing extra stress on my wrists?, don't feel like i'm working the tricep enough? and how do i properly control the heavier weights so its manageable

Could you all just post your tips for the Close Grip Bench Press.

Thanks everyone.

**Firehawk** · 18-Apr-05, 10:03 AM

Close grip is not the best mass tricep builder.

Lift2Live · 18-Apr-05, 10:42 AM

I read these tips recently that may help. Keep hands about 6" apart, tuck the elbows/arms in to your sides or you'll risk recruiting too much chest. I've read/heard from many that the best tricep mass exercise is the dip, done properly of course. Close grips are pretty decent but I prefer skullcrushers as my base mass builder. Either way, hope you get it worked out.

**Firehawk** · 18-Apr-05, 12:34 PM

Lockouts and/or board work on the bench are the best tricep movements.

With Close grip, keep your hands far enough apart that when you bring the weight down, the forearm isn't slanted toward your body. Doing that doesn't do a thing for your triceps because you're working against yourself.

Try pinkies on the rings, or if you don't have wide shoulders, have them in a bit more but not too much more.

armorforsleep · 18-Apr-05, 01:15 PM

i keep my elbows close to my sides, and lwoer the bar to my stomach

Klinger · 18-Apr-05, 02:15 PM

If you're after triceps mass, go with dips and pushdowns. Work in the 8-rep range. What Dave was saying is that the close-grip bench is more of a pure strength movement than it is a size builder.

TheBigness · 18-Apr-05, 02:20 PM

You can actually keep your hands just within shoulder width. This keeps stress off the wrists and still allows you to work the triceps well

**Firehawk** · 18-Apr-05, 03:13 PM

Quote:

Originally Posted by Klinger

If you're after triceps mass, go with dips and pushdowns. Work in the 8-rep range. What Dave was saying is that the close-grip bench is more of a pure strength movement than it is a size builder.

I didnt' exactly say that... Close Grip benching, with respect to powerlifting, is pretty much useless as triceps are better trained with heavy lockout movements where you can get the most out of your triceps by overloading them the most.

Dips are awesome too, and if you're body is too light, add weight.

In close grip the tri's dont take over anyway until more than half way up so you are limited by your shoulder/chest strength when you do this exercise...

You are better served doing exercises that you can overload the muscle with the most weight while targetting them effectively. Close Grip Benching is more of an assistance, or supplementary exercise IMO.

Vas85 · 18-Apr-05, 11:10 PM

Quote:

Originally Posted by Firehawk

Lockouts and/or board work on the bench are the best tricep movements.

With Close grip, keep your hands far enough apart that when you bring the weight down, the forearm isn't slanted toward your body. Doing that doesn't do a thing for your triceps because you're working against yourself.

Try pinkies on the rings, or if you don't have wide shoulders, have them in a bit more but not too much more.

my shoulders are 24'' 1 end to the other, ill try with Pinkies on the rings, and thanks guys for clearing up any misconception with the close grip benchpress, i just thought i was missing out on much by not doing them.

Thanks again.

Chain · 20-Apr-05, 02:07 PM

I don't bring my grip in more than 14" on close-grip bench presses. To bring the grip too close puts too much stress on the wrists. While I do think CGBP's are a good tricep exercise, there are others out there that are just as good. I don't believe there is one exercise that is the best for any body part. Other great tricep exercises are dips, overhead tricep extensions, and decline bench lying tricep extensions. Just my 2 pesos.

Suareezay · 21-Apr-05, 02:30 PM

Closegrips may not the absolute best tricep mass builder of all time handsdown, but its definatly up there. Its a heach compound movement, simple as that.

Dips, CG bench, Pushdowns, Skullcrushers, Overheard DB press are all good mass builders.

With CGB, you dont have to have your hands super close. Shoulder width is fine, keeping your elbows tucked in is the important part. Even with wide grip bench, the further out your elbows are, the more chest is used, while the closer in they are, the more tricpes are used.