Close grip bench for triceps

[Cobin]

I was wondering, I just got back from the gym and did these for my first time for triceps, I had pain in my wrist,Anyone else ever have that? I was doing 5x5 with 135 pds, it wasn't very heavy but the pain in the wrist made it hard to lift. Anyway I can fix it so there is no pain?

 

[needsize]

Make sure you stretch and warm up your wrists before doing the exercise. Also, how close together were your hands? When I close grip my hands are about 10" apart, any closer and my wrists hurt

 

[Cobin]

I've read 5 to 6 inches apart , so about that. I will try the 10" way thanks needsize.

 

[bignate73]

go shoulder width. if you are tucking your elbows to your sides and lowering to your upper abs, you should have straight wrists.

the closer the grip, doesnt necessarily mean, the more triceps involved.

 

[Cobin]

Ok, thanks I wad dropping the bar to my chest so that could of been a problem too.

 

[louden_swain]

5 to 6 inches is way too close, especially if you are going to use heavy weight. I recommend using a grip 10-12 inches apart. Be sure to keep your elbows to the side of your body and you will stress the triceps.

 

[Greek Freak]

I bring my elbows down to my side then slowly flare them back out on the positive. For hand placement I put my pinkie finger on the knurling. Make sure your doing a good ammount of warm up sets if you start with this movement.

 

[barbell265]

I am with G.F. my pinki is on the knurl but, I do a variation of the close grip called the jm press. Start like a C.G. but rest for a 2 count at the bottom then lift straight up @6" then up & back so the bar ends up about eye -or- forehead level. This will burn your tri's for sure when you try it!! I am up to 245x4 3 work sets; when I get sets of 5 I will go up again.

 

[Cobin]

Thanks barbell, i'll give that a try.

 

[Vortexx]

Has anyone ever tried close grip bp on decline or incline benches ??? what did you think of it?

I think that I wil trie the decline variation soon as i suspect it hopefully will take out the delts as limiting factor????

Still have to eat that pudding to proof that tough

 

[MidwestJ]

dude 5-6 inches will murder your wrists. 10 inches is adequate. I too put my pinkie on the knurling and it works hella good for me. I do have a rather wide grip when benching. I have a pretty small frame. As long as you're noticeably closer than your normal bench when doing these you will feel it and notice results.

 

[BlkWS6]

Pinky on the knurling? Im assuming that is pinky right where the grip part of the bar meets the smooth? Wow that seems really close. I close grip index on the smooth, any closer then that wreaks havoc on my wrists. I bench index on the ring, so it is considerably closer then my normal bench grip.

 

[coolcolj]

6 inch grip is fine for me - no wrist pain

 

[louden_swain]

As long as the elbows are kept to the side, your grip does not matter. With the elbows tucked into the side of the body the triceps will receive the majority of the stress. Why risk wrist injury by going too close and causing the weight to become unbalanced? That is why I believe a 10 inch wide grip is sufficient for this exercise.

 

[Shankerr]

I think that the grip width has to be proportional to the rest of your body. I use about a 10" or so width, with my pinkies just onto the knurling, I'm also rather tall and broad shouldered. For someone smaller to get the correct angle, they might have to decrease the grip width... A guy I know is about 5'7" and 6" width for close grip bench works well for him.. I took notice of where my outer wrists were proportional to my shoulders, and noticed that when my arms are fully extended in a close grip bench movement, the outside of my hand (pinkie finger) is about 4 - 4.5" inside of my shoulder.... ie, draw a straight line perpendicular to the floor past your shoulder, and when it gets to your hand height, your hand should be about 4" inside of this line.... dunno if that makes any sense to you guys, but thats waht I noticed, and I don't get any wrist pain at all.

give that a try, and let me know how it feels...

 

[Thaibox]

I jacked my wrist pretty good wackin...I mean doing cleans a while ago and couldn't do close grip bench. So I used the EZcurl bar and it was fine. I'd give it a try.