Close Grip Bench

[lucidblue]

I do close grip bench presses for triceps. However, I think this is how I hurt my shoulder. I think I might just have bad form. What is the proper form for a close grip bench?

Thanks

 

[spatts]

Keep the elbows in, and bring the bar low.

Picture this, but without the boards there:

http://www.asylum-strength.com/videos/cg3bpress.wmv

If your elbow are drifitng out, or the bar is high, you will be torquing the shoulders and minimizing tricep recruitment.

 

[lucidblue]

Thanks Spatts. For some reason I can't view this video, I usually can view the videos you post. I do keep my elbows in, I think it may be the position of the bar that's off. Anywhere else I can take a loot at a video?

 

[spatts]

It's the close grip 3 board bench on this link:

http://www.asylum-strength.com/videos.htm

 

[lucidblue]

My form was wrong. That video helped a lot. Thanks!

 

[spatts]

Sure!

 

[Realgains]

If for some reason your shoulders still bother you after folowing the good advice from Spatts then take a break form them.....and try close grip elbows in dips. Do them in a good machine like hammer if you cannot dip your weight at least 5 times. Use a full range of motion but not excessive as this may hurt your rotator cuff muscles.

Close grip benches and dips(tricep style) are probably the two best movements for the triceps. I actually prefer the dip but many prefer the close grip bench.

Good luck

RG

 

[lucidblue]

I tried the close grip bench with the correct form and didn't feel the strain on my shoulder I did before. I'm so glad, I really like having this in my workout.

Thanks everyone!

 

[spatts]

That's so good to hear!

 

[lil k]

nice vids spatts....

i love the close grip...my tris have really started getting stonger and much bigger since i started hitting these hard and heavy on tri day....

 

[Typhoid]

FWIW, those clips are incredibly helpful, just in general. Thanks for putting those up! Cheers

 

[spatts]

Thanks, Typhoid! We made so many here and there over time, that when we finally compiled them all, we were shocked! That list is even missing about 15-20 that we have yet to add. I'm glad you can get something from it.