SCJP

Gents,

Being a bit fed up with my lack of triceps & my attempts at doing funny little isolation exercises for which I seem unable to keep my upper arms still, I thought I would have a go at the close grip bench.

How close should your hands be? I hand mine touching, but felt a little too much strain on my wrists, I've since looked around a bit & seen many examples where this exercise is done with the hands just under shoulder width apart. I really want to target my tri's, so should I go just under shoulder width, or ultra-narrow?

Also, having just started, I kept the weight very low, but what should I be aiming for as a percentage of my benching weight (same reps, etc)?

Finally, should I go for moderate weight & reps (eg 8x3), or a higher weight & less reps (poss 5x3)?

Thanks in advance chaps.

BrokenBack

I use a ez-bar , your hands just fall into the inner grip, i keep my elbows tight to my sides as i lower the bar and as i push up i dont try and go straight up more like up and slightly forward, i find it hits them alot harder, try it out both ways and let me know how you get on, if im training tri's after chest i aim for 4 x 8. Have you tryed skull crushers find i get a real deep burn in the belly of the tri.

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SCJP

I hit a bit of a wall doing skulls, hence the change.

Might try the EZ bar next week, the shape should make it easier on my
wrists.

Thanks.

hackskii

I put them about where both thumbs would be touching if running parallel with the bar.

I dont think I would go heavy in those, I also use an open grip (thumb).

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Scott


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Nytol

Shoulder width is perfect.

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Magic Torch

I'm with Hack's but, do a few sets and move your hands around the bar and find where you feel it hits the triceps best.

I manage about 80-90% of my flat bench weight on close grip.

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SCJP

Thanks chaps.

big

I completely agree.

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