Close Grip Bench

[tzan]

I was just wondering what the correct form for this exercise is. I love it, because I can go real heavy on it, but I feel the burn in my shoulders almost as much as my tri's and chest. Is it better to flare your elbows out, or keep them tucked in?? If I flare them out more, this should take some stress off of my shoulders right??

 

[MrMuscle]

keep em tucked in i say, just remember not to go to narrow on your grip. shoulder width is where its at. that way you will take much stress fo you wrists and elbows.

 

[gymtime]

Keep your elbows in. If you flare them out, you might as well just do regular bench. I think shoulder-width grip is a little wide. I'd go in a little more than that, couple inches.

 

[FitnessFrk]

as already stated keep the elbows tucked in. or give reverse grip a shot, that's a tricep workout !

 

[mekannik]

I've posted this link before - it's Charles Poliquin's top 10 triceps excercises with explanations.

Personally - I get the best pump from decline, 12" close grip bench, elbows tucked.

 

[uNOwho]

i usually put my hands appx. 12 incheas apart, keeping the elbows tucked in, i do that for how ever many reps/sets i'm doing at the time, then i'll immediately switch my grip, to reverse, and do the same from there...holy shit does that give a nice burn!

~p~

 

[Grizzly]

Keep your elbows in. If you flare them out, you might as well just do regular bench. I think shoulder-width grip is a little wide. I'd go in a little more than that, couple inches.

I think that you should keep your elbows in on regular bench too. I realize that there is a difference between powerlifting and bodybuilding, hence the two different types of bench, but, it seems to me, that the elbows in powerlifting style would be better regardless of your goals since you can lift more weight, which, in turn, promotes more muscle gain.

 

[FitnessFrk]

lifting more weight does not neccesarly mean you will gain muscular size. there are many studies that show that. there are big differences between training for power and for hypertrophy.

 

[Grizzly]

However, no one will say that you can grow huge with 20lbs dbs. True that you can grow strong without getting big, look at some plifter's legs. But, generally speaking, the hypertrophic rep range is considered 5-10(that's a broad range given the individual). Now, if you can bench 250lbs for 4 reps using the bodybuilding style bench, then, in theory, you could lift 275 for 6 by changing your style to elbows in and therefore grow larger. Just my theory on the matter.