close grip bench

[the People's Champ]

how close is the grip and what kind of grip is used for close grip bench? I have my hands about 6 inches apart and my arms flare out when I press, instead of going to my sides. am I doing this wrong? my grip is knuckles up. my wrists are at a bad angle, and I think I may have tweaked them from doing it this way. should I do palms up? and closer? I like this exercise for tris.

 

[Scotsman]

I put my hands on the knurling just outside the smooth part of the center of the bar. Thumbless grip with my elbows coming down by my sides. This is palms up and should help with the wrist problem, since it widens out your grip. Close grip doesn't mean hands together just closer than normal grip.

 

[needsize]

On an olympic bar your hands should be 8-10 inches apart, close enough that you are hitting tri's pretty hard but wide enough that you should be able to keep elbows in and drive with your tri's

 

[mekannik]

I've read 10-14" apart will still directly hit your triceps. Personally - I keep my middle fingers on the smooth/knurling juncture of the bar (about 10").

CAUTION: Recently I came down with a terrible case of tendonitis in my left forearm from close grip benching. The problem was compounded by time (3 months) of HEAVY pressing. If you simulate the pressing movement (even sitting down in a chair) - you'll notive your hands rotate inward. The straight bar being used does little to help in rotation and adds alot of stress to your wrist & forearms.

My advice - rotate off every 4-6 weeks OR widen your grip to the 14" to lessen the rotation.

 

[DaCypher]

Close grip benching is a unique way to hit your tri's but it can be very tough on your wrists. I only do them every once in a while.

 

[sysopt]

I don't think that exact measurements are a good idea, because peoples bodies vary significantly. While the bar is racked, stand next to the bench and bring your arms out completely like at lockout and grab the bar. This is about where you should be gripping it for close grip benching. Much closer together will screw up wrists, hands, etc. They should really call it the closer grip bench.

 

[Dutch windmill]

Excellent excercise. Great for mass. I don't see them much in my gym.

 

[malhavoc]

I do it so that my forearms are perpendicular to my torso. It ends up with me having my middle finger on the smooth part inside of the knurling.

 

[JayBro]

elbows need to stay in

 

[Athleticfreak]

I personally advocate this exercise and it is part of my weekly tricep routine.I use a hand width grip of about 6-8 inches and kep the movement tight and strict going to full lockout.It;s not so much about hand width measurement but about clser than your normal bench press grip.