Close grip bench press

[knockdown]

Ok guys last nite I went to check out a new gym and I must say that I felt like a child standing in a toy store. They let me workout for that nite so I did chest and tri's. Once I was done with my chest I worked over to a bench and loaded 225 lbs for close grip bench presses. As I started to do my sets I just happened to look over to my right and I see these two dude pumpiing out 315lbs on close grip. So this lead me to wondering if I was just a weak mofo or were they just some strong ass dudes. So my question to you bro's is how much do you guys use for close grip presses?

 

[balls75]

225 is respectable...tris are prolly my strongest bodypart, I can get 315 for 5-6 but I have not seen too many dudes close to that. I think it is dependant on how close your hands are together too...some guys consider a close grip hands 10 or12 inches apart, while others (me) do them at thumbs width apart. I do think it is a great excercise though, my tricep workout is basically 2-3 set of close grips and 2-3 sets of pushsdowns or skullcrushers, thats it.

 

[knockdown]

I forgot to tell you that one of those dude was only 20 ears old

 

[kenneth]

there we go

way to stick to the basics balls! nice to see some others in agreement

 

[Massive690]

how far apart do you guys keep your hands on the close grips. my tri's get a major pump but it always seems to hurt my wrists

 

[kenneth]

10-12

i go with the 10-12in. otherwise same here, wrist kills me.

 

[Bob Smith]

i go with the 10-12in. otherwise same here, wrist kills me.

I consider closegrip to be about 10-14 inches between index fingers. 0-6 inches, IMO, is retarded, unstable, and dangerous.

Before I took time off from the gym, I could 1RM closegrip at 315 with a full pause on my chest.

 

[AnimalMass]

It doesn't really matter how much you do as long as you realize what a great tricep exercise it is. Just keep doing them heavy and you'll get there.

315 for 5-6 is pretty good though. I'm sure that's about what I could do - maybe a few more.

Matt

 

[steve miller]

Heres the thing with me i have close griped over 400 lbs before...right now i could probably dfo like 350 for 3-5 reps...i have not done it in like 3 months due to an injury to my sternum (slight fracture),,,,,My point here is i dont do regular bench the last year or so i only did close grip because it was better on my shoulders...it was to the point i could close grip more than reg bench probably...its like anything else if youdo it alot you will get better and stronger at it...thats my opinion

 

[kenneth]

Heres the thing with me i have close griped over 400 lbs before...right now i could probably dfo like 350 for 3-5 reps...i have not done it in like 3 months due to an injury to my sternum (slight fracture),,,,,My point here is i dont do regular bench the last year or so i only did close grip because it was better on my shoulders...it was to the point i could close grip more than reg bench probably...its like anything else if youdo it alot you will get better and stronger at it...thats my opinion

and close grips in particular seem to start off extremely weak for many people, but like steve just said it will surely fly if you just keep doing them

 

[HeavyLiftr]

As I started to do my sets I just happened to look over to my right and I see these two dude pumpiing out 315lbs on close grip. So this lead me to wondering if I was just a weak mofo or were they just some strong ass dudes. So my question to you bro's is how much do you guys use for close grip presses?

It means that you're strong, and these guys are stronger. Doesn't mean you're weak because they do more.

Your 225 will become 315 in time if you progressively add weight to the bar, if that's what you want to do. I'm guessing they probably were pretty big guys with lots of muscle, so factor that in.

Personally, I do 225 for close grip, 3 - 4 sets, 10 - 15 reps.

 

[MisterFurious]

Close grips are great for boosting your overall bench, but there are two ways two go about them. If you are only concerned about the weight on the bar, let your elbows flare out from your sides naturally. If your looking to isolate your tri's and really hammer them, keep your arms as close to your ribcage as possible. This will decrease the weight you can do, but really stress the tri's. I do them both ways religiously. I started 6 years ago with 3 reps @225, recently did 3 reps at 410 with a pause on the first two. Drug free to boot. They work! PM me if you want more on a set and rep plan.

 

[AnimalMass]

Close grips are great for boosting your overall bench, but there are two ways two go about them. If you are only concerned about the weight on the bar, let your elbows flare out from your sides naturally. If your looking to isolate your tri's and really hammer them, keep your arms as close to your ribcage as possible. This will decrease the weight you can do, but really stress the tri's. I do them both ways religiously. I started 6 years ago with 3 reps @225, recently did 3 reps at 410 with a pause on the first two. Drug free to boot. They work! PM me if you want more on a set and rep plan.

Good advice bud. Are you a powerlifter?

Matt

 

[MisterFurious]

Good advice bud. Are you a powerlifter?

Matt

Yeah, just not a very good one! I mainly do bench meets and I've done 440 raw at 242, but I'm 6'3", so to try and run with the big dogs I'm going to say adios to the USAPL and see if I can't juice up to 300+. I just keep getting hurt training for full meets. My natural weight is about 175 so I think I've about reached my limits naturally, being 33. If you juice, mind if I PM you and run my stack by you to see what think? I'd like to get a PLer's opinion. Thanks. Furious

 

[AnimalMass]

Mister,

I've been clean for a year now, but you can PM me and I can give you tips. I think the guys would tell you that I have a bit of knowledge in that area.

AM

ps - 440 raw at 242 is awesome. But screw the USAPL. Nothing like going to a what I would deem a catholic school assembly for a powerlifting meet. Granted, I agree more with the rules of the USAPL, but the leadership and fun value of the meets are absolutely atrocious. I'm looking for about 650 at 275 in January and then 650 at 242 at Seniors this year.

 

[MisterFurious]

On the USAPL: you hit the nail right on the head. Organized, well run, and about as much fun as a kick in the crotch. Our state (IN) is the worst, haven't lifted here in years.

 

[skywalk]

I think proper form and technique is more important than how much you push. Lee haney wasn't all that strong if you compare him with pple like ronnie or dorian, but he was still monstrous. Theres factors to consider like the angle of insertions of the muscles, length of your bones, which leads to how much force is actually loading your muscle. Let me put it this way...very simply, if two people benched 300lbs, and one of them had a pec insertion more distal to the humerus, there would be less loading on his pecs, and the other guy would technically be loading his pecs more. (think type 3 lever system)

ok sorry i'm rambling. all I wanted to say is bros, please save your wrists and try an EZ bar when you do close grip. straight bars are hell on the wrists

 

[AnimalMass]

If your wrists are hurting your hands are too close.

I clsoe grip tons of weight all the time, and never had any problems.

Matt

 

[Primo Max]

How could you ever load an ez bar up with enough weight to press it and still get it on your chest. You'd have to have someone deadlift it and set it on top of you.