Proper form for CLOSE-GRIP BENCH PRESS

[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.