Close grip bench for triceps - how?

[kloan]

I switched over to 5x5... went fine for bi's, but time came for tri's and usually I do 8-12 reps, but was doing 5x5 for close-grip bench. No matter what weight I used, I couldn't seem to hit my tri's to get any decent burn or pump. Usually when I do 8-12 reps, it works out fine...

What's the proper way to do these? Where do you grip the bar? Elbows in or out? Higher or lower the chest?

I finally got a good pump/burn with the rope pull downs, but I know I can do better with the close-grip bench if I know the proper form, grip style, etc.

I really need to pick up an EZ bar as well so I can do skull crushers. Trying to do them with the straight bar hurts my forearms, and I can't seem to keep my elbows tucked in to isolate the tri's properly.

If I knew how to weld I'd probably build myself a dip station.. I love dips!

[JacktheThriller]

kloan u could skip a cycle and go buy a dip station they are only 100 bucks or so

i assume u do all ur workouts at home

general rule is put ur hands on the bar and touch ur thumbs together, then spread them out from the center 6-10 inches (imagine fitting a 3rd hand in the middle) def want to go lower on the chest and keep the elbows touching ur ribs as u decend

[tiramisu]

5x5 isn't about burn or pump.

It's about getting stronger and adding more muscle.
Neither burn nor pump has much to do with either strength or hypertrophy.

Adding weight to the bar on the other hand has a very high correlation with both.

[faller]

^^Ya what he said, you beat me to it tiramisu. Hey kloan are you doing tri's as part of the 5x5 or is it just a supplimentary exercise? I'm doing the 5x5 as well but it's all compound's.

[kloan]

thanks Jack, you're probably right it's worth the money to pick one up.. i might even get lucky and find one on craigslist... now i just have to figure out how to fit it in my room!

tiramisu, i get what you're saying, but when i lift the burn/pump is what shows me im isolating the muscle im trying to work... there's nothing more to it. if i dont feel any burn while im lifting, its because im not isolating that muscle properly. i know for compound lifts this isn't always the case because you're hitting more than one muscle group, but if im lets say, curling but with crappy form and i dont feel any burn and dont get any pump, its safe to assume i wasn't hitting that muscle as well as i could have been, right?

so what i said about that with regards to doing close grip bench tonight, i didnt have proper form with it so i wasnt hitting my triceps properly... so thats why there wasn't any pump/burn. the way i lift, i always get both.. as i lift to failure. does that make sense? im kind of rambling...

but what you say makes sense, its about adding weight to the bar with the 5x5 method, i'll remember that as im adding plates to the bar. ;)

[kloan]

^^Ya what he said, you beat me to it tiramisu. Hey kloan are you doing tri's as part of the 5x5 or is it just a supplimentary exercise? I'm doing the 5x5 as well but it's all compound's.

well im kinda doing my own thing.

i took the 5x5 style, so that with each muscle group my first exercise is 5x5, then i supplement with 2 more exercises for that muscle group with 2 sets each of 12-15 reps to failure on the last for each.

for example, tonight was arms (until next week where im starting the 3 day split Drummer suggested).

so i did:

Biceps (and forearms)
DB Curl - 5x5
Concentration Curl - 2x12
Hammer Curl - 2x12
DB Forearm Curl - 2x12

Triceps
Close Grip Bench - 5x5
Overhead Extensions - 2x12
Rope Pull Down - 2x12

Then finished off with some chin ups.

[faller]

Ah, gotcha. I know of a few guys that do it this way.

[kloan]

general rule is put ur hands on the bar and touch ur thumbs together, then spread them out from the center 6-10 inches (imagine fitting a 3rd hand in the middle) def want to go lower on the chest and keep the elbows touching ur ribs as u decend
Do you keep the back of your arms stationary as you lower your forearms to push up, or does the movement involve lowering the whole arm throughout the movement?

[JacktheThriller]

kloan why dont u warm up ur exercises so u get a small pump so u know u have the form then break into your 5x5 workout

[kloan]

kloan why dont u warm up ur exercises so u get a small pump so u know u have the form then break into your 5x5 workout

You're absolutely right. I usually do, and I actually did a warm up set for biceps, but completely forgot for tris on the bench. I'll remember it for next time!

[kloan]

Ah, gotcha. I know of a few guys that do it this way.

I'm always experimenting, this seemed like it might work well for me. :)

I benched more weight than I ever have last chest workout.. then I got to legs and oops pulled a muscle.... lol.

[JacktheThriller]

gotta strech kloan, open those hips and strech those hams

[Shortdave]

Try reverse grip benches, I find that they hit my tri's more than close grip.

[kloan]

gotta strech kloan, open those hips and strech those hams

yeah, i know... im gonna have to read up on some good stretches. i stopped stretching after reading an article saying it wasn't necessary and could actually hinder lifts... but **** that, im gonna start stretching again.

[kloan]

Try reverse grip benches, I find that they hit my tri's more than close grip.

Ok, I'll try it next week. I'm guessing I'll probably have to lower the weight a bit with that one.

Shoulder width grip, elbows tucked in, bring arms all the way down?

[JacktheThriller]

yea touch chest shouldnt be a problem, nothing wrong with DL a yoga video and doing that once a week, doesnt make u gay, its smart. I read that article too how it hinders strength to stretch, but if u always strech b4 ur squat whats the ****ing difference, u dont know one cuz thats how u get it done.

[Shortdave]

Ok, I'll try it next week. I'm guessing I'll probably have to lower the weight a bit with that one.

Shoulder width grip, elbows tucked in, bring arms all the way down?

Wider than shoulder width, I usually put my pinkies on the rings, and bring it low on your chest, like upper abs low.

[JacktheThriller]

Wider than shoulder width, I usually put my pinkies on the rings, and bring it low on your chest, like upper abs low.


not sure what is being refered to her hope it is underhand press, becauses i have never heard of a close grip being outside of shoulder width sounds nutty

[kloan]

not sure what is being refered to her hope it is underhand press, becauses i have never heard of a close grip being outside of shoulder width sounds nutty

yeah thats what he's referring to, reverse grip (underhand) bench..

thanks for the input guys, appreciated as always :)

[tiramisu]

... nevermind

[dremen]

I switched over to 5x5... went fine for bi's, but time came for tri's and usually I do 8-12 reps, but was doing 5x5 for close-grip bench. No matter what weight I used, I couldn't seem to hit my tri's to get any decent burn or pump. Usually when I do 8-12 reps, it works out fine...

What's the proper way to do these? Where do you grip the bar? Elbows in or out? Higher or lower the chest?

I finally got a good pump/burn with the rope pull downs, but I know I can do better with the close-grip bench if I know the proper form, grip style, etc.

I really need to pick up an EZ bar as well so I can do skull crushers. Trying to do them with the straight bar hurts my forearms, and I can't seem to keep my elbows tucked in to isolate the tri's properly.

If I knew how to weld I'd probably build myself a dip station.. I love dips!


Why are you useing a chest workout to work your tris?

Also im a welder, you want a dip station made?

[ironwill]

What do you say to a Guy with an IQ of 8????

Nice weld.........:moon

[dremen]

What do you say to a Guy with an IQ of 8????

Nice weld.........:moon


What do you say to the guy ****ing a goat behind the barn..........How's it going ironwill.:tu

[JacktheThriller]

nice dremen

[dremen]

nice dremen


Im lucky if i can come up with a good joke once a month...lol

[natenator]

Im lucky if i can come up with a good joke once a month...lol
don't you look in the mirror at least once a day? That's joke material right there dude!

:yeah

[CanadianIron]

Be careful, I NEVER had elbow pain til I did CGBP, dont go too heavy too quickly.

[dremen]

don't you look in the mirror at least once a day? That's joke material right there dude!

:yeah


Hey at least i can see my cock when i look down:D

[waderow]

Close grip makes for big arms, but you do have to watch your elbows.... go lighter, and concentrate on bringing it up with the triceps.