Close Hand Bench

[jaymaximus]

How far apart are y'alls hand when doing close hand bench? Usually when I do them my hands are close enough that my thumbs can touch. When I see youtube videos, etc of other people doing them their hands are a little further apart.
Am I doing them wrong? Are there any benefits/drawbacks of doing them either way?

 

[LifeSTRONG]

For the tricep exercise? I could only imagine it being harder on the wrist more then anything, least from my personal experience.

 

[jaymaximus]

For the tricep exercise? I could only imagine it being harder on the wrist more then anything, least from my personal experience.

I guess just in general which is better. But yes, i do it on a day when im focusing on tri's, not chest. And it does make it pretty hard to keep the weight stable. I can only do between 200 - 215. My regular bench max is 365.

 

[LifeSTRONG]

I guess just in general which is better. But yes, i do it on a day when im focusing on tri's, not chest. And it does make it pretty hard to keep the weight stable. I can only do between 200 - 215. My regular bench max is 365.

I like to keep my close bench body width apart. Just enough for my arms to brush against my lats when I come down. For skull crushers though I do use hand to hand movement, but that's not as hard on my wrist from the different body position. I just keep it real slow on my close bench. Tri's have always been my easiest and best muscle group to grow. If I was you I would just be worried bout heavy weight in a awkward movement of the wrist.

 

[double-leg]

Reverse grip bench?
Shoulder width is the way to go for me slow and really flex tricep.
I dont go to heavy either 4 plates is fine. I vary the movement tucked elbow and elbow slightly out.

 

[Oregongearhead]

Ive always taped off my bars , I gotta have a piece of tape in the middle for ease of balance and then 2 tapes at 16" CTC . Anything greater than 16" is a regular bench , anything less than 16" is a close-grip bench ...IMO

 

[Oregongearhead]

^^^Notice the 8" eyebolts I put in the middle of the uprights . You"ll never get pinned with this bench working out alone . ($20.00 total at Hardware store)

Ive set 405 on them numerous times ...(because Ive never got 405 , lol)

 

[LifeSTRONG]

Reverse grip bench?
Shoulder width is the way to go for me slow and really flex tricep.
I dont go to heavy either 4 plates is fine. I vary the movement tucked elbow and elbow slightly out.

I don't go heavy either 4 plates is fine lol like 405 is nothing haha I wish I could even do 405. I love reverse bench but some reason my wrist doesn't agree unless I go super wide out

 

[LifeSTRONG]

^^^Notice the 8" eyebolts I put in the middle of the uprights . You"ll never get pinned with this bench working out alone . ($20.00 total at Hardware store)

Ive set 405 on them numerous times ...(because Ive never got 405 , lol)

Least you were able to sit it on the bolts [emoji23] more then I could do. You strictly work out at home OGH?

 

[Oregongearhead]

Least you were able to sit it on the bolts [emoji23] more then I could do. You strictly work out at home OGH?

No , Ive been hitting our local community collages gym too. Its all new Hammerstrength machines and Ivanko weights . The good stuff ....

 

[LifeSTRONG]

Ya I really like cable and smith machines for isolating hard to hit muscles for me. Defiantly helps sometimes on some of the muscles I have trouble growing. My gym is so packed we have go at 9 am cause there is no chance you'll get any machine after about 2 pm

 

[Oregongearhead]

Ya I really like cable and smith machines for isolating hard to hit muscles for me. Defiantly helps sometimes on some of the muscles I have trouble growing. My gym is so packed we have go at 9 am cause there is no chance you'll get any machine after about 2 pm

Ive worked out in those environments to , makes you lift harder / heavier .
Good for ya , lol

 

[double-leg]

I don't go heavy either 4 plates is fine lol like 405 is nothing haha I wish I could even do 405. I love reverse bench but some reason my wrist doesn't agree unless I go super wide out

Im sorry my mistake i meant 2 plates per side. I apologize.

 

[double-leg]

Ya I really like cable and smith machines for isolating hard to hit muscles for me. Defiantly helps sometimes on some of the muscles I have trouble growing. My gym is so packed we have go at 9 am cause there is no chance you'll get any machine after about 2 pm

Once i went to hammer strength i felt like i could focus on contracting a making a connection with the body part i work on.
But now when i get on bench im out of wack. I need to incorporate cable/dumbbell/bench/Hammer strength. To really get the full benefit. Hey any body running double splits?

 

[Masters Power]

Doing them as close as you are will hit your triceps but is tough on your elbows in the long run. I do close grip with only my index fingers on the smooth of the bar. Still hits the triceps but is easier on the elbows and wrists imo.

 

[jaymaximus]

Doing them as close as you are will hit your triceps but is tough on your elbows in the long run. I do close grip with only my index fingers on the smooth of the bar. Still hits the triceps but is easier on the elbows and wrists imo.

I think i will widen my grip a little bit. Its definitely hard in my wrists. Seems like im trying too hard to keep the bar stable while lifting.

 

[Ozzy619]

How far apart are y'alls hand when doing close hand bench? Usually when I do them my hands are close enough that my thumbs can touch. When I see youtube videos, etc of other people doing them their hands are a little further apart.
Am I doing them wrong? Are there any benefits/drawbacks of doing them either way?

I go just inside shoulder width, too close can put alot of strain on the wrists. You can go closer but it will reduce how much youre going to lift. I also focus on full extension which I believe is equally important as hand placement.

 

[LifeSTRONG]

Im sorry my mistake i meant 2 plates per side. I apologize.

Damn was going say 405 for a close grip nice and slow lol sorry I usually say 2 plates or 3 plates cause the other side always mirrors so I was just looking at it different

Once i went to hammer strength i felt like i could focus on contracting a making a connection with the body part i work on.
But now when i get on bench im out of wack. I need to incorporate cable/dumbbell/bench/Hammer strength. To really get the full benefit. Hey any body running double splits?

I try to incorporate all in my workouts, free weights, cables machines and hammer strengths. Normally go heavy with free weights, and lighter and more focused on contractions on smith and cables.

 

[Ozzy619]

Ive always taped off my bars , I gotta have a piece of tape in the middle for ease of balance and then 2 tapes at 16" CTC . Anything greater than 16" is a regular bench , anything less than 16" is a close-grip bench ...IMO




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Nice. Theres a barbell at my gym thats so worn down you have to guess where to put your hands. I refuse to use it anymore. Like your customized setup. You can start an OGH lineup pretty soon.

 

[brutus79]

I think i will widen my grip a little bit. Its definitely hard in my wrists. Seems like im trying too hard to keep the bar stable while lifting.

Widen up for sure. It doesn't isolate your tris any more to be closer than 5" and it is much nicer to your wrists. If you want to play with width or go real heavy use the smith machine to find your sweet spot first.