The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    May 2005
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    Close Grip Bench Press form

    I've recently started doing close grip bench presses and feel it a lot more in my elbow and upper forearm than my triceps. Any thoughts on something specific in my form that could be causing this?

    I know you're supposed to really focus on using the triceps and maybe it's more of a concentration thing.

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  3. #2
    Bodybuilding Mythbuster
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    What is your grip like (how close are your hands together) on the bar?

  4. #3
    Senior Member
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    Keep your elbows tucked closer to your sides and bring the bar down more to the bottom of your pecs. I'm guessing that now your elbows are away from your body as you bring the bar down and it comes down closer to your neck than the bottom of your chest?

  5. #4
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by MassMan06 View Post
    I've recently started doing close grip bench presses and feel it a lot more in my elbow and upper forearm than my triceps. Any thoughts on something specific in my form that could be causing this?

    I know you're supposed to really focus on using the triceps and maybe it's more of a concentration thing.
    As others suggested I would perhaps spread our your grip a little bit (slightly inside shoulder width) and also make sure that your elbows 'tuck' at your sides and do not flare out. Bring the bar down to the bottom of your pecs and as you press you want to drive it back slightly so that the lockout is over your shoulder joint.

    I will take a look tonight to see if I can find any videos on YouTube that demonstrate proper form.
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  6. #5
    Wannabebig Member
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    Thanks. I'm trying to keep my hands 8-12" apart. I admit my elbows do flare out a bit but it seems like even when my form is good it's not impacting the right spot. I'll try and move my hands apart a little more (maybe I'm overestimating) and see if that helps. I also think I'm bringing it down to the right spot, although I'll try to be more conscious of it.
    Last edited by MassMan06; 03-29-2010 at 04:36 PM.

  7. #6
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
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    I don't tend to go any closer than putting my index finger on the smooth

    You do need to focus on keeping your elbows in tight. When you are flaring you're putting the stress back on your shoulders. If you keep your elbows tucked a little, it'll keep it in your triceps.


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