the Close grip bench press

**Buster Brown** · 01-17-2015, 07:53 PM

This is an exercise that I feel should be in everyones triceps routine. I had overlooked it for years or just did it here and there. Come to find out its the backbone to big triceps and an even bigger bench press. First thing to focus on is proper grip of the bar. Place your hands where the bar becomes gnurled and keep your thumbs in on the smooth part. I wrap my thumbs under (a no no on the bench press) and go to full lockout which is where you get the most from the exercise. There are variations you can do such as board presses, add chains, use a fat bar. I like the following Rep scheme for strength: 8,6,5,3,3,3. For hypertrophy I like 8,8,6,6,6. A 5*5 works well also. After you can add I some accessory work. I like to do something lying and overhead. I occasionally do pushdowns as a finisher when on a BB routine. If your not doing them and your triceps and bench could be better .....give them a shot. On a side note if your biceps aren't growing you will still put some size on your arms by incorperating this movement.

**i_SLAM_cougars** · 01-17-2015, 08:13 PM

Definitely a tri killer. Second only to weighted dips for me.

**Buster Brown** · 01-18-2015, 09:39 AM

Originally Posted by i_SLAM_cougars

Definitely a tri killer. Second only to weighted dips for me.

Well actually there are some other great tricep presses such as the JM press and Paul Dicks press which are geared towards strength. The dip is a great finisher. I love weighted dips.

**NACH3** · 01-18-2015, 10:04 AM

Good info Buster... Love both close grip & weighted dips... After doing it for strength(8,8,6,6,6/or 5x5) finish w/a final failure set without weight or light weight to hit like 20 reps.... Great pump! Great muscle building excersises!

**clarky.** · 01-18-2015, 11:38 AM

Well buster i agree with you there it is a great ex and as for the hand grip i x2 that. I only started them about a month or so ago and love them.

**Buster Brown** · 01-18-2015, 11:48 AM

Originally Posted by clarky.

Well buster i agree with you there it is a great ex and as for the hand grip i x2 that. I only started them about a month or so ago and love them.

I had to be schooled on the grip as I had been doing it wrong for a long time (too narrow). Now ......I love them now and all of the other versions. Definitely making a difference.

**NACH3** · 01-18-2015, 12:26 PM

Originally Posted by Buster Brown

I had to be schooled on the grip as I had been doing it wrong for a long time (too narrow). Now ......I love them now and all of the other versions. Definitely making a difference.

BB,
Your using the Barbell(not Z-Bar), correct? One could use both, I guess but I prefer bb/or even Smith Machine(due to R.shoulder injuries)... So, if used w/the bar(confused on the gnurl part)... I've always had hands on rough part shoulder width with my thumbs on smooth part of barbell... Is this the grip your referring too??

**clarky.** · 01-18-2015, 01:03 PM

Originally Posted by Buster Brown

I had to be schooled on the grip as I had been doing it wrong for a long time (too narrow). Now ......I love them now and all of the other versions. Definitely making a difference.

Yes they do make a difference Buster great ex and i'll tell you what i've been doing lying db ex as well. These two ex are really doing the damage.

**clarky.** · 01-18-2015, 01:09 PM

Originally Posted by NACH3

BB,
Your using the Barbell(not Z-Bar), correct? One could use both, I guess but I prefer bb/or even Smith Machine(due to R.shoulder injuries)... So, if used w/the bar(confused on the gnurl part)... I've always had hands on rough part shoulder width with my thumbs on smooth part of barbell... Is this the grip your referring too??

Gnurled part is the rough bit nach. I use the smith machine i prefer it don't have to bother about balance ect just get on with the movement.

**Gaspaco** · 01-18-2015, 01:11 PM

I am big fan on close grip bench!!!

**NACH3** · 01-18-2015, 01:15 PM

Originally Posted by clarky.

Gnurled part is the rough bit nach. I use the smith machine i prefer it don't have to bother about balance ect just get on with the movement.

That's what I was thinkin, clarky... I too prefer the Smith Machine as well! Also, being that Most people do start way to narrow... Just wanted to ask that ?... Thanks!

**Buster Brown** · 01-18-2015, 02:42 PM

Originally Posted by NACH3

That's what I was thinkin, clarky... I too prefer the Smith Machine as well! Also, being that Most people do start way to narrow... Just wanted to ask that ?... Thanks!

I prefer the straight bar and we actually have a fat bar at the gym that takes some of the shoulder out of the exercise. Nothing wrong with the Smith machine if that's your preference. I also prefer the straight bar over the ez bar for most of my triceps movements. I do use it for nose breakers and French presses ...I think alternating the bar types is important as well.

**NACH3** · 01-18-2015, 04:00 PM

^^agreed! I prefer bb movements(for strength/mass) but definitely implement the EZ bar for skull crushers, etc...I have to use a dumbbell for my French curls(more of a manipulative movement due to range of motion probs from right shoulder) hence the smith machine for close grip! Lol much rather use totally free... But it is what it is! Still get great pumps regardless!! Haha

**zempey** · 01-18-2015, 04:32 PM

I alternate close grip bar presses with reverse grip on the smith, I love them. i used to do them too narrow and it would hurt my shoulders and could never get any weight up. Now my grip is as you mention and it is much better, I also feel these are helping my bench.

**i_SLAM_cougars** · 01-18-2015, 05:22 PM

What's a JM press, or a Paul dick press? I've never heard of either. Got me excited now.

**Buster Brown** · 01-18-2015, 10:39 PM

Originally Posted by i_SLAM_cougars

What's a JM press, or a Paul dick press? I've never heard of either. Got me excited now.

Lol.........they are a big part of the puzzle and link to a bigger bench press.

**Buster Brown** · 01-18-2015, 10:41 PM

Originally Posted by zempey

I alternate close grip bar presses with reverse grip on the smith, I love them. i used to do them too narrow and it would hurt my shoulders and could never get any weight up. Now my grip is as you mention and it is much better, I also feel these are helping my bench.

Exactly.....I was always under the impression my grip had to be super close and in a BB environment that's what I saw. I think you are exposed to so much more in a PL gym.

**nes** · 01-18-2015, 11:16 PM

I was doing the close grip bp wrong as I see... my grip was always too close and lets say that it's not comfy at all since I was focusing more on the balance of the bar than the movement itself !

**Buster Brown** · 01-19-2015, 07:09 AM

Originally Posted by nes

I was doing the close grip bp wrong as I see... my grip was always too close and lets say that it's not comfy at all since I was focusing more on the balance of the bar than the movement itself !

Exactly ...and besides getting an injury eventually you would never get anything out of the exercise.

**zempey** · 01-19-2015, 07:56 AM

With the really close grip I couldn't go over 135 without bad shoulder pain, now I am repping 225 with very little pain. I will be going this week to try and build my tri's stronger so I can achieve my bench goals for this cycle.

**Buster Brown** · 01-19-2015, 08:03 AM

Originally Posted by zempey

With the really close grip I couldn't go over 135 without bad shoulder pain, now I am repping 225 with very little pain. I will be going this week to try and build my tri's stronger so I can achieve my bench goals for this cycle.

When that gets boring incorporate board presses or use the chains if your gym has them.

**zempey** · 01-19-2015, 08:17 AM

We don't, I don't get bored easily, as long as I am making progress in reps or weight, I stay focused. Switching grips helps, plus I might incorporate some bell close grip presses to really smash my tri's. My old gym in Cali had the Hammer Strength dip machine, I miss that thing, nothing has ever hit my tri's as good as that. We would load that fuker up with 7-8 plates a side and rip the shit out of our tri's. If I had figured out back then the proper bench grip I think I would have been able to get 4 plates eventually, damn so much wasted time.

**Buster Brown** · 01-19-2015, 09:51 AM

Originally Posted by zempey

We don't, I don't get bored easily, as long as I am making progress in reps or weight, I stay focused. Switching grips helps, plus I might incorporate some bell close grip presses to really smash my tri's. My old gym in Cali had the Hammer Strength dip machine, I miss that thing, nothing has ever hit my tri's as good as that. We would load that fuker up with 7-8 plates a side and rip the shit out of our tri's. If I had figured out back then the proper bench grip I think I would have been able to get 4 plates eventually, damn so much wasted time.

I think we all go through that. Good thing is that the strength is the last to go.

**musclestack** · 01-19-2015, 09:57 AM

Buster,

This is a little off topic, but you mentioned in your first post that the open hand grip is a no-no for bench press. Why do you feel that way? I, too, like the open grip for bench, but only because it allows me to angle my arms/shoulders more inward, allowing me to get a little more power on my press. I do this in competition too. But I see almost everyone else in competition using the closed grip (thumbs wrapped around the bar). Your thoughts?

*This is assuming I read your post right...I may have what you said backwards, and you're actually saying to use a closed grip on the bench press.

**NACH3** · 01-19-2015, 10:12 AM

Originally Posted by zempey

We don't, I don't get bored easily, as long as I am making progress in reps or weight, I stay focused. Switching grips helps, plus I might incorporate some bell close grip presses to really smash my tri's. My old gym in Cali had the Hammer Strength dip machine, I miss that thing, nothing has ever hit my tri's as good as that. We would load that fuker up with 7-8 plates a side and rip the shit out of our tri's. If I had figured out back then the proper bench grip I think I would have been able to get 4 plates eventually, damn so much wasted time.

Switching up your grip is very important IMO, also! Whether you pronate or supinate your grips your hitting the muscles at different angles... While always working your forearms, too!

**Buster Brown** · 01-19-2015, 10:15 AM

Originally Posted by musclestack

Buster,

This is a little off topic, but you mentioned in your first post that the open hand grip is a no-no for bench press. Why do you feel that way? I, too, like the open grip for bench, but only because it allows me to angle my arms/shoulders more inward, allowing me to get a little more power on my press. I do this in competition too. But I see almost everyone else in competition using the closed grip (thumbs wrapped around the bar). Your thoughts?

*This is assuming I read your post right...I may have what you said backwards, and you're actually saying to use a closed grip on the bench press.

Two reasons....safety and you use more triceps. So....for the bench I don't want to make it all about the triceps because my chest is really my strong point and my grip on the bench is somewhere between a PL and a BB.

**< <Samson> >** · 01-19-2015, 11:50 AM

I only bench open handed - my wrists are fvcked and roll back to hard when I do closed hand bench. But, I haven't even focused on bench much - mainly DB presses, flies and all cables

To each is own - safety is always first, it took me years to perfect my bench routine

Close bench is cool - I do it once every two weeks or so, high rep to just complete burn out

There are a few real solid tricep exercises - but, the close grip is def up there

I have been focusing on my arms here for a solid month, tri's 1st - bi's 2nd

**Buster Brown** · 01-19-2015, 12:15 PM

Originally Posted by < <Samson> >

I only bench open handed - my wrists are fvcked and roll back to hard when I do closed hand bench. But, I haven't even focused on bench much - mainly DB presses, flies and all cables

To each is own - safety is always first, it took me years to perfect my bench routine

Close bench is cool - I do it once every two weeks or so, high rep to just complete burn out

There are a few real solid tricep exercises - but, the close grip is def up there

I have been focusing on my arms here for a solid month, tri's 1st - bi's 2nd

I know other guys with that prob so they pretty much do all if there bb work in the rack. I was taught about the dif between wrapping the thumb and not and I def noticed a huge dif at the top rom of the Rep with the thumb not wrapped around the bar. You started out with decent arms if I remember correctly....lucky sob (lol). I have had to work mine super hard but I really saw a dif when u started taking these exercises more serious and dropping some others ...that long tricep head going down the back of your arm really woke up.

**< <Samson> >** · 01-19-2015, 12:32 PM

Originally Posted by Buster Brown

You started out with decent arms if I remember correctly....lucky sob (lol).

I suppose

Since getting on gear I have grown close to 3" on my arms

My issues was & still is to a point is not really size, but, it's just being a shapeless pile

**Mr.BB** · 01-19-2015, 01:41 PM

Close grip bench is my main tri exercise. Ussually starting exercise, then go to isolation exercises. Heavy and ALWAYS close grip, ok if close grip bench light maybe you could risk open grip but it a real hazard to drop bar on your head/neck/chest.
Agree its the best for the long tricep head.

**Buster Brown** · 01-19-2015, 05:24 PM

Originally Posted by Mr.BB

Close grip bench is may main tri exercise. Ussually starting exercise, then go to isolation exercises. Heavy and ALWAYS close grip, ok if close grip bench light maybe you could risk open grip but it a real hazard to drop bar on your head/neck/chest.
Agree its the best for the long tricep head.

Hop in the rack and load those puppies up. I agree with the safety aspect but feel the dif open thumb and at lockout. But that's me.....I don't advocate doing something you don't feel comfy with.

**Mr.BB** · 01-19-2015, 08:07 PM

Originally Posted by Buster Brown

Hop in the rack and load those puppies up. I agree with the safety aspect but feel the dif open thumb and at lockout. But that's me.....I don't advocate doing something you don't feel comfy with.

I do drop the thumb when doing barbell lying tricep extensions, feel it makes it more effective

**Buster Brown** · 01-19-2015, 09:20 PM

Originally Posted by Mr.BB

I do drop the thumb when doing barbell lying tricep extensions, feel it makes it more effective

Tbh I can't imagine getting the same feel at the top of the Rep if I did wrap my thumbs now that I have made the change.

**jolter604** · 01-20-2015, 07:32 PM

damb i threw that in with some heavy weight instead of a french curl burn out,and i can already see the more full pump.this is my new favorite tricep workout.i always did a quick set after my set of french curls(skull crushers)but this will be one my musts for triceps now.

**Buster Brown** · 01-20-2015, 11:08 PM

Originally Posted by jolter604

damb i threw that in with some heavy weight instead of a french curl burn out,and i can already see the more full pump.this is my new favorite tricep workout.i always did a quick set after my set of french curls(skull crushers)but this will be one my musts for triceps now.

They are the bread and butter to a great triceps workout.

**600@50** · 01-21-2015, 08:29 AM

Great thread BB. I agree with you on the grip width. For me my thumbs are right at the end of the knurling. Any closer and it limits the weight you can use plus puts an acute angle on the elbow. Also when you are almost at failure on the JM press you can finish up with a couple of close grip presses to really blast the tris. Good job man.

**Buster Brown** · 01-21-2015, 10:22 AM

Originally Posted by 600@50

Great thread BB. I agree with you on the grip width. For me my thumbs are right at the end of the knurling. Any closer and it limits the weight you can use plus puts an acute angle on the elbow. Also when you are almost at failure on the JM press you can finish up with a couple of close grip presses to really blast the tris. Good job man.

Thank you. The grip width really makes or breaks the exercise. Surprising how quick the weight has gone up since using proper technique. JM presses are another great alternative that gets overlooked.

**Bio-Active** · 01-21-2015, 10:26 AM

Nothing puts size on my tricept like good ole fashion laying heavy skull crushers. I have never been a big fan of close grip bench. That's what's great about this sport though is having so many variations to tear muscle tissue. I do some close grip work on the hammer strength machine after skull crushers and that works well to finish them off. Great thread you got going hear

**Buster Brown** · 01-21-2015, 07:53 PM

Originally Posted by Bio-Active

Nothing puts size on my tricept like good ole fashion laying heavy skull crushers. I have never been a big fan of close grip bench. That's what's great about this sport though is having so many variations to tear muscle tissue. I do some close grip work on the hammer strength machine after skull crushers and that works well to finish them off. Great thread you got going hear

Thanks Bio......I really latched on to these when I decided I wanted to be a stronger bodybuilder. I have always been a fan of skull crushers and still do them ....I like doing them on an incline with a straight bar for a change as well.

**Bio-Active** · 01-21-2015, 07:57 PM

Originally Posted by Buster Brown

Thanks Bio......I really latched on to these when I decided I wanted to be a stronger bodybuilder. I have always been a fan of skull crushers and still do them ....I like doing them on an incline with a straight bar for a change as well.

yes and using the ez bar is nice too cause you can alternate inside and outside grip