Close-grip bench.... can't get the form right!!

[BodybuildingUniverse]

keep the elboiws tucked in tight, my arms rub against my ribs when I am in my propoer groove. my pointer finger is right where the knurling starts too, maybe a little closer than you are doing

hope this helps

 

[rjl296]

pinch your shoulder bades together as tight as possible, this should help minimize the delts

 

[R CRUSHER]

pinch your shoulder bades together as tight as possible, this should help minimize the delts

......and imagine pressing the bar to your feet instead of up.

 

[edgecrusher]

Arms in Vs. Arms out is a myth. The triceps only function is to extend the arm, position of the elbow in this movement does not make a differnce.

As far as bar placement is concerned, just find a place that is comfortable. If you are going to CG bench w/ an arch in your back, your going to have to bring the bar below the nipples. If your back is flat, you may bring the bar down to a higher position on your chest.

 

[dballistic]

Triceps seem to be my most responsive muscles ... Try practicing your close grip as a superset after each skullcrusher set. Just bring the bar over and press it to failure like the guys said above.

Keep in mind that locking out the tri press is OK and in fact required for maximum contraction. The tricep comes to its most completely flexed position when your arm is locked (just like a tricep-pose). When your at the top, get the lock and press and squeeze those bastards until you feel a small burn on each rep. I generally use medium weights on triceps and concentrate more on that squeeze and burn on each rep.

 

[Gretak9]

What rep range are you guys doing for close grips? I'm usually trying for 6, 6, 5, and 4 on my last set.

Also, I see many people recommend 12" or so wide grip. I'm doing them at like 6" (my hands are just touching the edge of the center knurl on the bar. Are the 12" grips presses better for the triceps? The only drawback I have is that the bar get kind of slippery where there is not grip (knurl?) I use alot of chalk though.

 

[theoak01]

I find I can only feel it in my tri's if I bring the bar down below my pecs,arms in but when Im at lock out my arms dont stick straight up,there is a slight angle because of where I bring the bar down on my body

maybe that would help

 

[DanielBishop]

I did them again a few days ago and they felt better.... I talked to a very reputable sports-scientist (Phil Pope.... Australians might've heard of him) and he said the reason I'm feeling it in my front delts, is because it's a front delts exercise. Triceps also, but feeling the front delts is normal.... knowing that, I did a few good sets. Felt it in the triceps too....

.... all is well.