the Close grip bench press

[Buster Brown]

While on the subject....I have been given a new variation of the close grip to try on my new 8 week training phase and that is decline close grip. I have never been a fan of the decline press so we'll see. I will keep you guys posted as to what my opinion is for what its worth.

[bigrich4]

While on the subject....I have been given a new variation of the close grip to try on my new 8 week training phase and that is decline close grip. I have never been a fan of the decline press so we'll see. I will keep you guys posted as to what my opinion is for what its worth.

Yeah im like you. I have never liked them, i think smaller guys like them because its easier to go heavy and look cool in the gym. Id rather do dips for that lower chest. But again, lifting weights in any form is better than lifting beer and the remote

[Buster Brown]

Yeah im like you. I have never liked them, i think smaller guys like them because its easier to go heavy and look cool in the gym. Id rather do dips for that lower chest. But again, lifting weights in any form is better than lifting beer and the remote

Lol.........yeah, just not a fan. They def bother my shoulders where as some guys love them.

[zempey]

Decline always seems to hurt my shoulder, maybe close grip would help that. I use the Hammer Strength machine for decline and it hits nice, I vary my grip width on it.

[Buster Brown]

Decline always seems to hurt my shoulder, maybe close grip would help that. I use the Hammer Strength machine for decline and it hits nice, I vary my grip width on it.

No hammer strength stuff at my gym. I have used it and tbh some stuff I get a good hit on and other stuff I don't. I think its great stuff to use when you are training around an injury though.

[Bio-Active]

No hammer strength stuff at my gym. I have used it and tbh some stuff I get a good hit on and other stuff I don't. I think its great stuff to use when you are training around an injury though.

hammer strength are some of my main go to lifts. Part of getting older and less ego

[Buster Brown]

hammer strength are some of my main go to lifts. Part of getting older and less ego

As I remember the seats were pretty comfy too...lol

[Bio-Active]

As I remember the seats were pretty comfy too...lol

oh yes..... And they really do isolate the muscle well. They are a must have in my training. I lie the fact that you can go really heavy and no need for a spotter

[Docd187123]

While on the subject....I have been given a new variation of the close grip to try on my new 8 week training phase and that is decline close grip. I have never been a fan of the decline press so we'll see. I will keep you guys posted as to what my opinion is for what its worth.

I too am not a fan of decline press. Either you'll reaffirm your beliefs through experimentation or learn something new!

[Buster Brown]

I too am not a fan of decline press. Either you'll reaffirm your beliefs through experimentation or learn something new!

Lol.......I have yet to try them. Some of the stuff I get written up in my routines I have never done before but try to stay positive but if they just plain bother me (and I will know that soon enough) then I will sub in something else. Maybe having my grip brought in will be a saving grace.....we'll see.

[600@50]

I think the reason for the shoulder issues on the decline can be attributed to being unable to tuck your elbows. The decline bench almost forces you to lower bar with your elbows flared putting strain on the joint. If you try to tuck you hit at your abs so you instinctively flare to get more range of motion and that's where the problem is. Maybe the decline has a place for high rep work but not for super heavy weight imo.

[Buster Brown]

I think the reason for the shoulder issues on the decline can be attributed to being unable to tuck your elbows. The decline bench almost forces you to lower bar with your elbows flared putting strain on the joint. If you try to tuck you hit at your abs so you instinctively flare to get more range of motion and that's where the problem is. Maybe the decline has a place for high rep work but not for super heavy weight imo.

That makes great sense and I agree with that. Very good observation of the elbow flaring and not being able to tuck your shoulders like we can on flat bench and even incline to a degree.

[RewardingLabor]

So do I want to let my elbows flare out during the flat close grip press(they seem to want to do that naturally, especially when I'm tired) or should I consciously try to keep them brushing against the side of my abs?

Also, do I want to try and keep my knuckles pointing straight up towards the ceiling or can I let them fall so that they are facing towards my head while my palm still faces the ceiling? (again the second option is what my body seems to want to do when its tired)

And where do I want to bring the bar down to, my upper neck/ chest or my stomach?

I've noticed that when I have my hands too close together and my elbows flare out it becomes almost exclusively a triceps exercise and almost not a chest exercise.

[Buster Brown]

So do I want to let my elbows flare out during the flat close grip press(they seem to want to do that naturally, especially when I'm tired) or should I consciously try to keep them brushing against the side of my abs?

Also, do I want to try and keep my knuckles pointing straight up towards the ceiling or can I let them fall so that they are facing towards my head while my palm still faces the ceiling? (again the second option is what my body seems to want to do when its tired)

And where do I want to bring the bar down to, my upper neck/ chest or my stomach?

I've noticed that when I have my hands too close together and my elbows flare out it becomes almost exclusively a triceps exercise and almost not a chest exercise.

You want to keep your elbows in and bring the bar down to your lower chest (that's where it falls naturally on me). I don't wrap my thumb on this exercise so I let it craddle in my palms. You should place your hands where the bar goes from smooth to rough keeping only your thumbs on the smooth part of the bar. Too close of a grip and your elbows will flair for sure.

[papersteroidguy]

Awesome post. I agree with you on the grasp width.

[600@50]

You don't want your elbows to flair at the bottom and you don't want them tight up against your side. Roughly about a 45 degree angle will provide the best leverage. To close to your side and your placing most of the load on the front delts.

As far as your grip you want the bar to be in line with your forearm not a limp wristed grip back towards your face.

Where you place your grip width is a personal choice. I can't go as narrow as some have recommended just because my body won't work that way. Just vary your grip periodically and you'll get the most benefit.

[Docd187123]

You don't want your elbows to flair at the bottom and you don't want them tight up against your side. Roughly about a 45 degree angle will provide the best leverage. To close to your side and your placing most of the load on the front delts.

As far as your grip you want the bar to be in line with your forearm not a limp wristed grip back towards your face.

Where you place your grip width is a personal choice. I can't go as narrow as some have recommended just because my body won't work that way. Just vary your grip periodically and you'll get the most benefit.

I've had to adjust my bench form recently due to elbow/forearm issues and tendinitis. I used to have my elbows a bit wider and wider grip but it caused tremendous pain even warming up with 135 on the bar. I've since tightened my grip and brought it closer in, elbows tucked tighter towards the body, and the bar comes down a good inch or more below the nipple line. Has helped with my pain an enormous amount so far but thankfully I've yet to get galilee issues from bench.

[600@50]

I've had to adjust my bench form recently due to elbow/forearm issues and tendinitis. I used to have my elbows a bit wider and wider grip but it caused tremendous pain even warming up with 135 on the bar. I've since tightened my grip and brought it closer in, elbows tucked tighter towards the body, and the bar comes down a good inch or more below the nipple line. Has helped with my pain an enormous amount so far but thankfully I've yet to get galilee issues from bench.

That's what I'm talking about. You modified the movement to work for you Doc. Most people want to know the "correct" way to perform a movement. The correct way is what works for them. Look at the different world record bench presses. Some have been accomplished wide grip and some relatively narrow. Everyone needs to learn to experiment and figure out what works for them.

[zempey]

I have learned a lot about my bench since coming to this board. My grip was always wide with flared elbows and I always had shoulder issues and a crappy bench. My close grip was always too narrow and messed up my shoulders which were already messed up from my bad bench form. Since closing up my grip on bench my shoulders are much better and my bench is going up. Since opening up my grip on close press, my weights have gone way up. I used to stop at 135-185 due to shoulder pain, now I am repping 275 and it feels great.

I totally agree that one must experiment to find what works the best for them, one size does not fit all in this game.

[Buster Brown]

That's what I'm talking about. You modified the movement to work for you Doc. Most people want to know the "correct" way to perform a movement. The correct way is what works for them. Look at the different world record bench presses. Some have been accomplished wide grip and some relatively narrow. Everyone needs to learn to experiment and figure out what works for them.

Exactly, I still bench relatively wide but have made some changes in grip and bring my elbows in more. I have always been a chest bench Presser (51" chest at 218) but my triceps are so much stronger now abs really aid in my lifts.

[Buster Brown]

I have learned a lot about my bench since coming to this board. My grip was always wide with flared elbows and I always had shoulder issues and a crappy bench. My close grip was always too narrow and messed up my shoulders which were already messed up from my bad bench form. Since closing up my grip on bench my shoulders are much better and my bench is going up. Since opening up my grip on close press, my weights have gone way up. I used to stop at 135-185 due to shoulder pain, now I am repping 275 and it feels great.

I totally agree that one must experiment to find what works the best for them, one size does not fit all in this game.

That's awesome Zemp..... little change in technique and it sounds like you are off and running. Good work!

[jimmyinkedup]

I cant do this one. It puts too much strain on my elbows. I hate getting older......

[Buster Brown]

I cant do this one. It puts too much strain on my elbows. I hate getting older......

Ever try board presses?

[kelkel]

I cant do this one. It puts too much strain on my elbows. I hate getting older......

Waaaaaaahhhh.

I too am not a fan of decline press. Either you'll reaffirm your beliefs through experimentation or learn something new!

Agree. Always thought it was useless and more of an ego lift.

[Buster Brown]

Waaaaaaahhhh.

Agree. Always thought it was useless and more of an ego lift.

Couldnt agree more.......

[Docd187123]

Waaaaaaahhhh.




Agree. Always thought it was useless and more of an ego lift.

I don't like it bc there are much better options to work the chest (dips, bench, incline, CG bench, etc), if you miss a lift the only place the bar will land is right over your throat (yes I've seen it happen first hand), and it artificially reduces ROM which is why you can typically lift more on it.

[Buster Brown]

I don't like it bc there are much better options to work the chest (dips, bench, incline, CG bench, etc), if you miss a lift the only place the bar will land is right over your throat (yes I've seen it happen first hand), and it artificially reduces ROM which is why you can typically lift more on it.

I always found it put an uncomfortable strain on my shoulders. Regardless of how I uses the exercise (BB or PL sets and reps) I never really got a good hit out of it.

[600@50]

Waaaaaaahhhh.

Agree. Always thought it was useless and more of an ego lift.

Decline bench an ego lift? Not for me. Too awkward of a movement. I can only do maybe half decline to what I can bench regular. I'd much rather do weighted dips.

[Buster Brown]

Decline bench an ego lift? Not for me. Too awkward of a movement. I can only do maybe half decline to what I can bench regular. I'd much rather do weighted dips.

I just like to walk by it period....

[davesah1]

I like doing them at the end of my tricep workout. top easy and too much pec involvement , my preference is my triceps basics the implement CGBP.

[davesah1]

P.S.... decline has developed my chest like no other. It is epitome of chest exercises as well.
Incline (crappy upper chest) and then declines. Flat bench is all ego IMO. I got better pec development from machines.

Unless your upper chest is ass, then switch the order.

Do decline and I bet your typical weights for any other chest exercise will take a significant dump.

Some will argue ohh its less range of motion but the additional weight should compensate, especially if you have your form correct. I get a mean pump in my lower chest (the largest part of your pectorals)

[davesah1]

Decline bench an ego lift? Not for me. Too awkward of a movement. I can only do maybe half decline to what I can bench regular. I'd much rather do weighted dips.

I can throw up 40% more on decline then regular and flat bench hasn't brought much to table of development, just shoulder impingement.

[davesah1]

after all when you flex your chest do you bring your arms parallel to your torso or go deeper?
Most likely go deeper. Flat bench IMO is for egocentrics. Best pec development of my life was via MACHINES.

[davesah1]

Decline bench an ego lift? Not for me. Too awkward of a movement. I can only do maybe half decline to what I can bench regular. I'd much rather do weighted dips.

I can decline barb press and incline (dumbbells) more than I can flat bench. However I have tendonitis in my upper bicep and pectoral. Regardless, I think flat is overrated. my 2 cents. and my chest has always been one of my dominant BP's. I rarely see Mr. O's doing flat bench as a standard as well. just my input.

[davesah1]

I just like to walk by it period....

Heavy dips don't bother your joints man?

[Docd187123]

P.S.... decline has developed my chest like no other. It is epitome of chest exercises as well.
Incline (crappy upper chest) and then declines. Flat bench is all ego IMO. I got better pec development from machines.

Unless your upper chest is ass, then switch the order.

Do decline and I bet your typical weights for any other chest exercise will take a significant dump.

Some will argue ohh its less range of motion but the additional weight should compensate, especially if you have your form correct. I get a mean pump in my lower chest (the largest part of your pectorals)

That's like saying a 600lb quarter squat can take the place or be better than a 450lb full depth squat...it's just not happening regardless of the extra weights used. The full ROM squat will ALWAYS be better regardless. In the name of both increased muscularity and strength, the pump plays a very minor role in overall progress. I could get you a pump in your chest doing BW push-ups. That neither means you'll get good growth nor does it mean it was an effective workout or exercise.

[Buster Brown]

Heavy dips don't bother your joints man?

No, they really don't. I go up to 90 lbs on a dip belt and I have no issues with them.

[davesah1]

Dips and flat bench irritate my my bicep/pectoral tendon like no other.

I personally feel decline is a more natural movement for the chest and the ROM is only reduced by 1/3. not that terrible and I get a much better contraction in my chest (lower) than any other exercise. I'm old school with declines and follow Dorian Yates' philosophy.

If I could do dips without having to stop from a "pump" in my tendons than I would glady implement those. but for overall growth I swear by the machine press, but .....strength gains that translate in free weights is no so good lol

[davesah1]

Decline is the least harsh on my shoulders

[Buster Brown]

I find most guys with a weak bench have such because there technique suffers. I don't think its an ego exercise anymore then the squat or DL. If you are a PL then you train the lift and through improved technique your lifts improve. Chest development is another matter and all the exercises have there place. In order to become a bigger BB it is important to incorporate PL training in your routine in order to get stronger.