My close grip bench

[muscledog95]

When I bench, I flair out my elbows. I have always done that and thats whats natural for me. When I do close grip. I place my hands about 12 in apart and I flair my elbows out on close grip as well. I still feel it real good in my trics. Is their any reason for me to change and try and get my arms straight up and down?

 

[spatts]

Are you trying to build a big bench or just hit your tris?

The answer is leverage, but it may not really matter for you.

 

[muscledog95]

just looking to hit my trics

 

[spatts]

As long as it doesn't hurt, I don't see the issue. That's the best I can say, having not seen it.

 

[edgecrusher]

Elbows out on a close grip is fine. It will actually place more emphasis of the movement on your tri's.

 

[muscledog95]

really? why is that?

 

[louden_swain]

Elbows out on a close grip is fine. It will actually place more emphasis of the movement on your tri's.

Actually, it raises the chance of getting elbow strains.

 

[leatherface]

I always thought that bringing your elbows in towards your body would recruit your triceps more efficently??? Am I confused, or is somoene else wrong?

 

[louden_swain]

I always thought that bringing your elbows in towards your body would recruit your triceps more efficently??? Am I confused, or is somoene else wrong?

When using the close grip bench press and parallel dips. . keeping the elbows inward is the best choice.

On lying tricep extensions, I think that the elbows can go where the position is most comfortable. I never keep the elbows in on this exercise. . it causes too much strain ont he elbow tendons and places extra stress on the shoulders. I let the elbows flare out so I can recruit muscle fibers of the long head of the tricps. Also, I never take the bar to my nose or forehead. That is unnatural to me, so I take the bar behind my head to get a fuller range of motion.

Important rules to follow:

Close Grip Bench and Parallel Dips - keep elbows close to the side
lying tricep extensions - place elbows in comfortable position; one that recruits the most muscle fibers.

 

[edgecrusher]

really? why is that?

The tricep is an extensor muscle, it does not matter the position of the elbow. So long as the arm is extending at the elbow joint, the tricep is functioning. More emphais is placed on the tri's when the arms are out on a close grip is due to the fact that you can not use your lats as much to "blast" out of the hole.

 

[edgecrusher]

Actually, it raises the chance of getting elbow strains.

Do you have any evidence to back up these statements?

 

[louden_swain]

Edgrusher:

Techniques on how to train the triceps:

http://216.239.57.100/search?q=cach...laring+elbows+close+grip+bench&hl=en&ie=UTF-8
http://www.elitefitness.com/forum/archive/9/2001/12/2/89827
http://216.239.57.100/search?q=cach...laring+elbows+close+grip+bench&hl=en&ie=UTF-8
http://216.239.57.100/search?q=cach...+elbows+close+grip+bench+press&hl=en&ie=UTF-8

 

[louden_swain]

There is not one article out there out of hundreds that suggest flaring elbows out during a close grip bench press is a proper way to train triceps.

When putting your elbows in an unnatural position, you are taking the stress of the triceps and placing immense stress on the elbows, shoulders, and chest.

Years ago, Tom Prince a pro-bodybuilder injured his elbow from this abusive flaring technique.

There are many more articles out there, but they are in health and sport science journals and not on the web.

I would never ever teach anyone to flare their elbows when using the close grip bench press.

Powerlifters are also agains flaring elbows because it results in injury and places negative stress on the delts and rotators.

 

[muscledog95]

thanks guys....guess i better work on bringing my arms in

 

[edgecrusher]

Lowden those articles you presented deal primarily w/ shoulder pain on the bench press. The other article spoke more about elbow flare during tri extensions. (That I could understand.) And the article from elite had arguments for both sides. Elbow flaring is basically a myth, not dissimilar from the knee over the toe squat theory. I have used this technique, ever since I learned it from Charles Poliquin, and have had no shoulder or elbow pain what so ever. neither have any of his athletes. So Muscledog 95, do what feels natural and what will bring you the greates gains with the least amount of pain. I say try them both, and see how you feel.

 

[Serea]

I bring my elbows in to my body when lowering the weight slowly, and usually have to flare them to varying degrees to raise the weight. I look at it as a compromise.

 

[PolishHammer1977]

I bring my elbows in to my body when lowering the weight slowly, and usually have to flare them to varying degrees to raise the weight. I look at it as a compromise.

Choose one or the other.