Ive recently started doing close-grip bench press because ive heard its really good for your triceps and improving normal flat bench. Im not sure if im doing it correctly though, i carnt seem to lower it all the way down to my chest, my wrists hurt quite abit, and im not sure how much weight i should use but im guessing alot less than normal flat bench. Im pretty sure im doing it right though, my hands are like 6inches apart or near that. I really want to master this because i want to improve my bench really, and my biceps r big but triceps are small because i havent really ever worked them seperatly apart from in compound movements... Could any1 help ?
Your hands should be wider apart. How wide depends in part how long your arms are, but 12-14 inches should save your wrists while still hitting your triceps.Originally Posted by GMAN
My arms are really long lol. Im going right to the end of where the things that hold the bar are if you know wot i mean :S
Just tried that man worked well thanks. Only tried with 20kg though, how much weight should i be doing like so i can max 10reps barely. Im benching normally max 76kg for 6reps.
stick your hands straight out in front of you and thats about were u want your hands i find. also for some reason i close grip roughly the same as normal bench
weight 202 - (bf around 14%)
Bench - 286
deadlift - new pr on the 23/12/06 190 kilo (430 pound)
squat - 264 ATF
200 pound at 10% bf by next summer
Based on your normal max I'd say 30-40kg but then again some people can do a lot on CGP. However you are new to this exercise, so I wouldn't worry about adding weight just yet. First be sure that you have the form down, and that your wrists (and other joints) don't hurt. Then you can start adding weight (SLOWLY) and see where it goes from there. Good luck!Originally Posted by GMAN
I agree with everyone that your hands should be wider apart - I typically space them just inside of shoulder width.
Also, try performing them w/ an open hand grip - meaning that your thumb is on the same side of the bar as your fingers. When I use a close-handed grip such as in benching, my wrists hurt. You can try it sitting on a chair - perform the close-grip motion, w/ both an open and close hand grip - as you should be able to see, w/ an open grip, you can get your elbows higher, lessening the pressure on your wrists.
Thanks guys some good info there... Im pretty sure ive mastered it now i just gripped it abit wider and my wrists dont hurt and i take it right to my chest, form seems gr8 aswell. I done 40kg 10times barely so im going to stick to that i'l do something like 10,8,6,4 . Ive heard it dramitically helps you get better on normal bench, is this true? thanks for the help...
Just a suggestion. If you are going to do the 10 8 6 4 routine you should do it one of two ways. Increase the weight as you decrease the reps OR (and I would recommend this one for beginners ) rest for only about 60-90 seconds between sets. So no less than 60 but no more than 90.Originally Posted by GMAN
Ok thanks, i'l do the 60-90second then because its awkward to keep taking weight off all the time.