Proper form for CLOSE-GRIP BENCH PRESS

[DanielBishop]

I've tried to incorporate this exercise into my routine a few times, but always abandoned it because it didn't feel like it was working properly for me.

Obviously I have incorrect form, or I'm not lifting heavy enough. But before going heavier, I'd like to make sure of what the proper form is.

I've seen some guys hold the bar about shoulder-width apart and lower their arms down so that the inside of their biceps brushes their ribcage.

And then I've seen other hold the bar with hands almost touching, and elbows go right out wide.

I think the former is the more correct way, but I'm unsure. If someone could clear this up, I'd love to start doing these properly.

 

[DOM]

Definitely the first way. Keep your elbows flush against your body while doing close grips. Also, some people can bring their grip in further than others because of wrist flexibility and what have you. But in my opinion, the benefits of bringing your grip any closer than index on the smooth are small compared to the risks of wrist injury.

 

[michaelcoutts]

i like to have my grip a little less narrower than shoulder width.

Go really heavy with the weight and you will get awesome gains in your triceps! I know i have.

 

[DanielBishop]

Thanks!!

Maybe I just needed to up the weight.

I have pissweak wrists, though.... when I was 12 I fell off a cliff and shattered both of my forearms (ulna AND radius in both arms).... they weren't just compound fractures either, I reduced the bones to powder. Anyway, point being my wrists don't like being bent and twisted too much so I won't narrow my grip too much.

Thanks again. Can't wait to get into these.

 

[needsize]

Hands somewhere around 8-10" apart on the bar, and concentrate on keeping your elbows tucked in close to your body, that will put the most stress on your tris and keep your shoulders and wrists safe

 

[gettinlarger]

Lower the bar to your lower sternum as well. Too high on the chest and you'll be close to doing JM presses.

(I think those are JM presses, no?)

 

[gymtime]

Another tip: keep your elbows in tight, don't flare them out like on a normal bench press.

 

[skaman607]

gettin larger, jm presses are almost what you said, but once our upper arms become parallel to your body (or somewhere around there) you start curl your arms like an extension, so a jm press is sort of a mix between closegrip and a skull crusher

 

[Lord_Suston]

Make sure that your arms stay close to your body and that you pause at the bottom and don't bounce the bar off your sternum, hold it there for one sec and then press straight ahead kepping your elbows in. If your wrist are weak i would suggest to get some wrist wraps for your heaviest sets, since you will be using a little less than flat bench poundages....

 

[gimp]

Do you guys get a good pump from close grips? I find my form is good but I don't seem to get as pumped as on other exercises. Any tips?

 

[Tarheel]

I use tape and tape my wrist when I do them, although I have my hands pretty close (not touching though).

When I normally bench, I have my index finger almost touching the smooth, so even my normal bench is pretty close.

 

[michaelcoutts]

Do you guys get a good pump from close grips? I find my form is good but I don't seem to get as pumped as on other exercises. Any tips?

The effectiveness of the exercise is not based on the pump you are getting dude.

 

[needsize]

gimp, I used to have a problem getting a pump from it as well. What really helped was when I started doing the reps much slower, lowering the bar really slow and in control, and not exploding out of the bottom, just pushing it back up totally in control. This really seems to help put the stress off the tris and take them off the places where you dont need it, like shoulders.

 

[Dominator]

What I do is put your thumbs together right at the center of the bar. That always feels good for me.
Good luck

 

[edgecrusher]

With this exercise like many, you must find what works for you. There are various grips, hand positions and ranges of motion that can be used to perform this movement. The main thing to find is a comfortable distance between each hand. Basically, what I find is anything inside of 12-14 inches will be effective. Despite what most people think, the position the arms are in when lowering the bar, does not make much of a difference. ARms in or arms out, the muscle is still being trained. Basically, try the many variations of this movement, and see what works for you. Best of luck.

 

[RusPA81]

With this exercise like many, you must find what works for you. There are various grips, hand positions and ranges of motion that can be used to perform this movement. The main thing to find is a comfortable distance between each hand. Basically, what I find is anything inside of 12-14 inches will be effective. Despite what most people think, the position the arms are in when lowering the bar, does not make much of a difference. ARms in or arms out, the muscle is still being trained. Basically, try the many variations of this movement, and see what works for you. Best of luck.

I have also found around 12" is the best. Any closer and my wrist hurt a lot. Since I do this exercise using the 5x5 all my sets are heavy. Its much more important to keep your elbows close to your sides then it is to have a closer grip. I don't get a deep pump on this exercise but I can definitely feel a deep contraction.