Close Grip Bench

[SofaGeorge]

i was about to ask if you were bending your wrists...i think you are making these way harder than they need to be...id first start by trying different grips; i wouldn't go narrower than 6 inches, and wider than 12 so find what works best. also, don't worry about keeping your elbows in, just press the weight.

ditto... I'd also add: are you wraping your thumbs around in front of the bar?

A lot of people want to put their thumbs in front on bench and close grip bench. That's a mistake for me. I bring my thumbs back on both so that I have proper wrist support.

 

[punch]

If your wrist is hitting your lower chest on the descent your hands are too close. Hands should be just far enough apart so that the bar touches just underneath your pecs for full ROM. Thumbs over not around, arms tucked in to the sides.

 

[he-man]

i usually keep my hands right at sholder width. i focus more on keeping my elbows as close to my body as possisle.

 

[Backlash]

I have been placing my hands so that my thumbs just barely touch each other if I stick them out toward the middle (toward each other). That's about 7 inches.

I also heard that your wrists should be straight (not bent back) so that the bones of your forearm (radius and ulna i think) can support the weight directly. Maybe some of the physiologists here can chime in on that?

 

[kingc_79]

ditto... I'd also add: are you wraping your thumbs around in front of the bar?

A lot of people want to put their thumbs in front on bench and close grip bench. That's a mistake for me. I bring my thumbs back on both so that I have proper wrist support.

thats a good idea bout the thumbs. i may try that also. seems like it would help, i think i have just always been afraid of the bar falling off my hands.

 

[Backlash]

I used to do that (aka suicide grip), but I found that I had to lean my wrists back even more to keep the bar from rolling forward and dropping on me.

 

[st8k_lover]

I place my hands about 6-8 inches apart. I do use a wrist wrap or it is uncomfortable. I lower the bar to the lowest part of my sternum. I really feel it in tris, front delt and outer pecs.

 

[blinddeafmute]

I used to do that (aka suicide grip), but I found that I had to lean my wrists back even more to keep the bar from rolling forward and dropping on me.

Thats what I am thinking. I havent done that grip, but just did a mock bp setting at my desk and I think my wrists would have to be bent pretty far back to hold the bar that way.

 

[blinddeafmute]

here is a link with descriptions, pictures and a video. It says you can use an easy bar to help the wrist ration.

 

[audiophyle]

Where do you get the wrist straps you guys are talking about, and what exactly do they do?