Close Grip Bench press form for triceps

[backinthegymbro]

I see a lot of conflicting advice online and in bodybuilding books. Is there a proper way to do them?

Franco columbu advices to grab the bar really narrow (hands 6 inches apart) with the elbows flared out.
A lot of other people recommend the elbows semi tucked in, with a wider grip.

I know people say to keep the elbows tucked in for regular bench press, although flared out activates the chest more + put pressure on the shoulders.
For me personally, i never had any shoulder issues with benching flared out.
So i'm just looking for the most optimal results forms.

[MyEgoProblem]

I see a lot of conflicting advice online and in bodybuilding books. Is there a proper way to do them?

Franco columbu advices to grab the bar really narrow (hands 6 inches apart) with the elbows flared out.
A lot of other people recommend the elbows semi tucked in, with a wider grip.

I know people say to keep the elbows tucked in for regular bench press, although flared out activates the chest more + put pressure on the shoulders.
For me personally, i never had any shoulder issues with benching flared out.
So i'm just looking for the most optimal results forms.

Don't buy the outdated bs that flaring is bad for you (maybe once your at a negative angle) ... That being said I wouldn't go as close as Franco, would blow my wrists off.

Index finger next to the smooth is where I'd start everyone, and let them adjust in/out by feels.

[backinthegymbro]

Don't buy the outdated bs that flaring is bad for you (maybe once your at sla negative angle) ... That being said I wouldn't go as close as Franco, would blow my wrists off.

Index finger next to the smooth is where I'd start everyone, and let them adjust in/out by feels.

Thanks! Do you think the closer the grip, the more tricep activation though? (Possible wrist injuries aside.)

[EliKoehn]

Thanks! Do you think the closer the grip, the more tricep activation though? (Possible wrist injuries aside.)

Not to speak for Ego, but I would say so. You're increasing both the angle and the RoM the triceps have to work through. That said, I wouldn't touch your hands together because that likely will goof up your wrists. Have you tried just going vertically in line with your shoulder width?

EDIT: And agreed on negging the elbow flaring. IMO there's nothing at all wrong with benching elbows out.

[MyEgoProblem]

Not to speak for Ego, but I would say so. You're increasing both the angle and the RoM the triceps have to work through. That said, I wouldn't touch your hands together because that likely will goof up your wrists. Have you tried just going vertically in line with your shoulder width?

EDIT: And agreed on negging the elbow flaring. IMO there's nothing at all wrong with benching elbows out.

Exactly this. Imo ofc.

In addition to the wrist position and the huge internal rotation at the shoulder, you have to balance the closer grip vs loading and transfer to regular bench.

You won't get close to the same kg/lb on the bar hands inside the smooth compared to being wider and better stacked.

My recommendation still stands 👌 but do you 👍

[GeneralSerpant]

Well you could do like a JM press. And if you can control the weight then you can probably just focus on the triceps with a less exaggerated landing.

[Anthony21]

I would hope for the sake of your joints and longevity lifting you never close grip bench like that picture shown.

[BeginnerGainz]

I would hope for the sake of your joints and longevity lifting you never close grip bench like that picture shown.

This.

[jaxqen]

Tried it once with such close grip and yeah, it was difficult for my wrists. Maybe with an ez bar would work better.


A cable similar one with very close grip and elbows flared. It allows you to go heavy. I tried it and it's not harder on the wrists, but it's easy to cheat and to involve other muscle groups.

minute 1:03 - Victor Martinez (cannot embed)

https://youtu.be/FP92hoIhs5c?list=PL...BOKM6s3frqq6Df

[jk202]

Don't grip that narrow. You're just fuking your joints. Keep it shoulder width

[powerlifterer]

Conflicting advise is because there is no "magic" way to do things that is better than others. It is like asking what is the best tool in the toolbox. Is a hammer better than a screwdriver?
Obviously, it depends on what you are trying to do.

Much of this comes from this is how they use to sell bodybuilding magazines back in the day. Has really nothing to do with objective reality.

[GeneralSerpant]

It's cherry picking to just ask for the best exercise when you don't put any time in learning how each of them work.

[TheShadowMan]

No way in hades i'd ever grip nipple width unless using a bar with a camber, like a ez-curl or a swiss. The inevitable wrist pain just isn't worth any additional tricep activation i'd get from it. I'm in it for the long haul and that would cut things pretty short. Slightly inside shoulder width is close enough for me to feel the triceps, but still execute the lift comfortably.

[BeginnerGainz]

No way in hades i'd ever grip nipple width unless using a bar with a camber, like a ez-curl or a swiss. The inevitable wrist pain just isn't worth any additional tricep activation i'd get from it. I'm in it for the long haul and that would cut things pretty short. Slightly inside shoulder width is close enough for me to feel the triceps, but still execute the lift comfortably.

Swiss bar or a football bar could be useful for this at all.

[George2100]

Pointer finger on the smooth, elbows tucked for more long head action, flared for more lateral head.