close grip bench question

**24labor** · 11-10-2005, 04:46 PM

I worked my arms today b/c I switch from chest/tris to bis/tris. Anyway I was doing close grip and I noticed I was getting a good pump in my chest. Now I usually didn't notice it b/c I did them after my chest but since I did tris on thier own I wasn't sure how much I should be using my chest?

**Papi93** · 11-10-2005, 05:01 PM

Are you're elbows traveling to far away from your torso? You will start recruiting the pecs more when this happens. Using a reverse-grip, spotter needed, forces the elbows in more than using a prone-grip (less weight is used but the triceps will take more of the workload).

**24labor** · 11-10-2005, 05:06 PM

Originally Posted by striker93

Are you're elbows traveling to far away from your torso? You will start recruiting the pecs more when this happens. Using a reverse-grip, spotter needed, forces the elbows in more than using a prone-grip (less weight is used but the triceps will take more of the workload).

Nah I kept them pretty tight maybe the last rep or two on the last set I might have flared out a little but other than that tight. Reverse huh sounds interesting

**Flexor** · 11-10-2005, 05:46 PM

Originally Posted by 24labor

I worked my arms today b/c I switch from chest/tris to bis/tris. Anyway I was doing close grip and I noticed I was getting a good pump in my chest. Now I usually didn't notice it b/c I did them after my chest but since I did tris on thier own I wasn't sure how much I should be using my chest?

Close grip works the chest well because of the heavy weight involved. I always get a good pump from it, but of course, the triceps are worked better in this position and that is point. Close grip will pull your pecs at a different angle and may increase chest development whilst also developing the tris.

**JMumf** · 11-11-2005, 09:36 AM

Reverse grip presses are great for tricep strength and development. Plus your regular bench will skyrocket from doing this movement.

**Billyspt4** · 11-11-2005, 11:34 AM

It's hard to get used to, but reverse grip are great alternatives. You don't see many people doing them, but they are wonder workers.

On close grip, I brush my torso with my elbows on the negative side of the lift, makes me have something to think about while I'm doing them so my elbows are tucked in.