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Thread: Difference of weight between close grip bench press and normal bench?

  1. #1
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    Difference of weight between close grip bench press and normal bench?

    Just as the title says what is your difference? My close grip bench press is only half of my normal bench press is this normal or are my tri's halting my bench progress?

    If so what should I do to help my tri's catch up?

  2. #2
    Wannabebig Member
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    165 normal bench. 120 close grip

  3. #3
    A$$hole detector RoidRage's Avatar
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    185 close, 225 reg. for 6 reps each.

  4. #4
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    Re: Difference of weight between close grip bench press and normal bench?

    Originally posted by tankdogg
    If so what should I do to help my tri's catch up?
    More close grip bench wouldn't hurt.

    Also, make sure that you're not prefatiguing the tris doing something else. If you're close-gripping immediately after 15 sets of regular bench, tired triceps should not come as a shock to you.

  5. #5
    Senior Member IronDaddy's Avatar
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    I'd say it's normal because you're putting much more of the weight onto your triceps and taking away from the other support muscle like the front delts.

  6. #6
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    I think half is really bad. Thats like saying you can hit 180lbs X 10 flat and only hit 90lbs X 10 close grip. Today I did 145lbs X 15 flat, 135lbs X 10 incline, and then CG at 120lbs X 11.

    I would look at this as a very positive thing cause if you're only doing half of your regular bench on CG then your triceps are severly underdeveloped and you can prolly expect huge increases over a short period of time.

    Btw for extra tricep work you could do skullcrushers, but I think CG bench is a much better exercise.

    Edit- I used to do CG bench back in the day a lot thinking I was working my "inner chest" hehe. This could be why my CG bench is closer to regular bench than it is for you cause I just added CG bench to my workout 2 days ago and there seems to be only a 25-35pound difference for me not a 50% one. So yea, it might be normal, not sure.
    Last edited by Dedicated; 09-17-2003 at 12:50 PM.

  7. #7
    JustBecameAdaDDy entrrt's Avatar
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    roid rage...love your avatar!!

    my cg bench press is 230(4-6x2sets). haven't flat benched(wide grip) since jan. currently doing incline/decline bench.
    STATS:
    • 34
    • 5'9"
    • ~185



    The Big 3 (2 sets):
    Flat BB Bench 270
    Deadlift 355 (no belt/straps)
    Squat
    265

  8. #8
    Senior Member unshift's Avatar
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    if you want something else to help develop your triceps, do heavy DB floor presses

  9. #9
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    I don't know what they are unshift.

  10. #10
    Senior Member unshift's Avatar
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    lay on the floor with some heavy DBs, and bench them from the floor. you restrict your ROM to basically triceps only

  11. #11
    zen idiot Scott S's Avatar
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    So they are lying on the floor above your shoulders when you start?

  12. #12
    Senior Member unshift's Avatar
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    yes, they should be perpindicular to the floor in a natural pressing position

  13. #13
    Seen yer member? shansen008's Avatar
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    160 CG, 195 flat
    "Remember not only to say the right thing in the right place, but far more difficult still, to leave unsaid the wrong thing at the tempting moment."
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    Current Stats:
    07-31-09 - 6'4" 220 lb.

  14. #14
    One crazy MOFO/Mail man
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    really depends how far you put your hands apart. Anyways CG<flat but it shouldn't be 1/2.
    w00t

  15. #15
    Senior Member donraja's Avatar
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    CG: 95lbs (10reps)
    Flat: 115lbs (8reps)

  16. #16
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    do you guys all do CG bench on the same days as flat bench?

    because i do my triceps along with chest... and after a heavy flat bench session, i can't do nearly as much when i try to do CG bench. If i was fresh (no flat benching) and performed CG's then i'm sure the difference would be much smaller..

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