Close Grip Tricep (bench) press

[#8]

I like this exercise for adding a good amount of strength to my tri's. Nothing really seems to work for adding strength to my tri's other than this movement.

I used to do a lot of cable presses and skull crushers but they are hard on my elbows and really only give me a pump and little more.

My question is, are close grip presses executed more effectively if done on a decline bench? Sometimes I feel like im targeting the tri's more when I do it on decline, but Im not sure if its just in my head.

What do you guys think?

[natenator]

I;ve never really done them on a decline bench so I cannot say that said I cannot get my body as tight on a decline bench like I can flat and I feel this exercise is similar to the bench in terms of execution and purpose I'd rather stick with flat bench over declines to get the most leverage and weight out of the movement.

[gicantor]

I like it on flat bench only too. Close grip bench is my favorite exercise for tri's.

[Victor85]

No 8, its not in your head. Activation of the long head of the triceps is more pronounced with a decline bench. Plus this angle also puts alot more emphasis on the triceps as a whole. I love doing them and alternate between flat and decline bench.

[Ritch]

Some say the decline can help take out the shoulders from the movement. And you pecker heads bettter damn well be doing a full range of motion!

:laugh

[chiplin]

Incline CGBC is unbelievable.

[L3]

i know ppl who only use the decline bench


im a fan of flat tho i dont like the rush of blood to the head

[JonnyO]

If you feel you target them more on decline then its obviously not in your head...its in your tri's...joking. Do what feels better for you bro, if you feel them more on decl then pound them on there rather than flat. When I do mine I use an EZ bar, flare my elbows out to the sides and bring the bar to my chin.

[japh]

I would just stay with flat close grip for power which would translate better into bringing up your bench press and then go to weighted dips leanining forward which mimic a decline close grip anyways ending with a burnout rest pause set of dips bodyweight straight up and down to burn out the tri's at the end.

Thats more powerbuilding than bodybuilding though. If that interests you?

[O-Train]

If it works keep doing it.

"The biarticulate long head of the triceps brachii enters passive insufficiency through the completion of elbow flexion when the shoulders are more flexed and abducted or through the completion of shoulder flexion and abduction when the elbows are more flexed. The biarticulate long head of the triceps brachii enters active insufficiency through the completion of elbow extension when the shoulders are more extended and adducted (other heads of the triceps becomes more active) or through the completion of shoulder extension and adduction when the elbows are more extended."

understand?

[gettinbigger]

cgbp on decline bench...with ez curl bar to the chin...on incline...some great stuff to try

#8 how close in are your hands when you do them on decline press?

[Victor85]

Sorry, my last post said long. It was medial head of triceps. oops

[Chaps]

I do incline, slight incline, and slight decline as my variations for close grip, I prefere dumbbells though, the varying angles are for variation and varying degress of chest involvement. Reverse grip presses is one you should ALL give a shot, DC style ass of the bench shoulders back, only bring your arms down to ninety degress. These hammers your tri's and have been shown by emg to hammer your upper chest.

[cog]

Used to love close grip on the decline.

[ubcpower]

If you feel you target them more on decline then its obviously not in your head...its in your tri's...joking. Do what feels better for you bro, if you feel them more on decl then pound them on there rather than flat. When I do mine I use an EZ bar, flare my elbows out to the sides and bring the bar to my chin.

I love the Ez Bar too, but Jonny, what do you do if you have no spotter?

[#8]

cgbp on decline bench...with ez curl bar to the chin...on incline...some great stuff to try

#8 how close in are your hands when you do them on decline press?

how can you do it with an EZ bar to your chin? that seems like a really awkward movement....can you find a video of it done properly?

My hands are about 10-12 inches apart. I dont put them closer than that because it hurts my shoulder and seems unneccessary to do it any closer than that...

[Jazzy]

I do CGBP Decline and I feel that my triceps work more than on a flat bench! I'm sore of my triceps...It's really rare...I give all I can each workout but in this program, doing CGBP decline, dips, Db french press...That's work a lot:)

So, I prefer doing then on decline...

I never Try incline, That's can be good...What can of head work more, the medial, the long or the lateral in incline?

[Chaps]

I do CGBP Decline and I feel that my triceps work more than on a flat bench! I'm sore of my triceps...It's really rare...I give all I can each workout but in this program, doing CGBP decline, dips, Db french press...That's work a lot:)

So, I prefer doing then on decline...

I never Try incline, That's can be good...What can of head work more, the medial, the long or the lateral in incline?

I only used the incline's to help fill in my chest some more while hammering my tri's.

[JonnyO]

UBC, I've never used a spotter. I train with a guy here and there but even then I dont need his help. I can go to failure safely doing these.

#8, ya it sounds odd but try it youll be surprised. Its easy on the wrists for those that have issues with a straight bar and it really targets the tri's more and uses less chest. I go nice and slow on the negs they really burn this way.

[Praetorian]

If you are performing the close grip or regular bench correctly for that matter it should feel as if you are doing declines. That is the easiest way to teach beginners to bench correctly...to learn the feeling and keep it whether you are doing regular bench or close grips. Hand spacing should be arms parallel or slightly in but never thumbs touching that is too close and removes stress from the tris and puts extra stress on the wrists.
P