Hey,
I've just added close grip bench press to my tricep routine but i'm having problems isolating the tris in this excersize.
My chest is usually still sore from my chest day and i can feel it burning up when i do the close grip benching.
I have tried using low weight and really watching my form but still the same problem.
should i have my elbows close to my sides when bringing the weight down?
what is the proper form to get the real tricep isolation and use little to no chest
thanks in advance
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Thread: Close grip bench press
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12-26-2001, 07:20 PM #1
Close grip bench press
Tomer
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12-26-2001, 09:46 PM #2
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12-26-2001, 10:11 PM #3
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12-26-2001, 10:35 PM #4
try doing close grip bench with a reverse grip for your tri's. if that doesn't work give working your chest and tri's on the same day a shot.
when i was doing close grip bench presses for my tri's, i always felt them in my chest as well, no matter what i did. that's one of the reasons i started working tri's with chest.
right now, this is what my workout looks like
chest, tri's
off day
back, bi's
off day
shoulders
off day
legs
i hope this helps you somewhat
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12-26-2001, 11:18 PM #5
- Join Date: Nov 2001
- Location: SOUTHERN WASHINGTON
- Age: 40
- Posts: 1,199
- Rep Power: 4570
I love close grip bench, its brought my lacking tris up to par with my buddy. I do chest/tri's and hitup close grip after my chest workout, it is the first tri exercise I do. I keep my elbows tight to my body and my grip isn't extremely close so that it wont hurt my wrists. I dont really feel a burn in my chest, I use to but my grip was to wide, narrow your grip a bit unless it already is narrow enough. If that doesnt work then load up and EZ curl bar and do it on that, the angle of the grips shouldn't hurt your wrist.
PeaceDon't quit it just cuz you can't lift it- Farma
"Wanna get big? stop lookin and start workin!"- Farma
"Quality not quanity applies to a lot of things; bodybuilding is one of those things" - Farma
Psalm 23 "Fear No evil!"
"The O.S.R has begun, we're taken out anyone in the way!!" - Farma
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12-28-2001, 06:40 PM #6
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12-28-2001, 09:55 PM #7
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12-29-2001, 05:56 AM #8
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12-29-2001, 06:35 AM #9
As long as there is weight on your chest then your going to stimulate fiber in your chest. How much depends upon your grip. Wide grip hits more pectoral fiber, close grip depends more upon your triceps doing the action. Either way both muscle groups are involved.
Today is tri/bi/forearm day for me. Yesterday was chest. I'll feel a bit of a pinch in my sets of close grip. If I'm unusually sore I could pre-fatigue with skull crushers or superset skulls then close grip press.
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12-29-2001, 02:24 PM #10
- Join Date: Nov 2001
- Location: SOUTHERN WASHINGTON
- Age: 40
- Posts: 1,199
- Rep Power: 4570
Yeah, no matter what the chest will always be involved. Thats why I do it on chest day and make close grip my first tricep exercise.
peaceDon't quit it just cuz you can't lift it- Farma
"Wanna get big? stop lookin and start workin!"- Farma
"Quality not quanity applies to a lot of things; bodybuilding is one of those things" - Farma
Psalm 23 "Fear No evil!"
"The O.S.R has begun, we're taken out anyone in the way!!" - Farma
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12-29-2001, 05:49 PM #11
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12-29-2001, 05:50 PM #12
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12-29-2001, 09:32 PM #13
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06-16-2010, 11:45 PM #14
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06-16-2010, 11:53 PM #15
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06-16-2010, 11:58 PM #16
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06-17-2010, 05:43 AM #17
- Join Date: Feb 2008
- Location: Kansas City, Missouri, United States
- Age: 51
- Posts: 2,711
- Rep Power: 2770
http://www.exrx.net/WeightExercises/...enchPress.html
This might help.
Good luck!My workout log ---> http://forum.bodybuilding.com/showthread.php?t=133269973
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06-17-2010, 09:03 AM #18
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06-17-2010, 09:10 AM #19
still keep your elbows close to your torso but as you lower the weight move your hands so that your knuckles get continously closer to your shoulder. your bend the elbow more.
try this. Hold your arms next to your sides and bend your arm so your hands are right at your shoulders. THis is where you want your hands to be when you close grip bench press. its almost like a partial bench press and partial skull crusher.
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06-17-2010, 09:44 AM #20
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