How you can Carry out the Close Grip The Bench Press

Written by Kenneth LeeOctober 8, 2020

Table of Contents:

Close Grip Bench Press Form: 5 Key Mistakes To Avoid

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Video Summary:
Close Grip Bench Press Form: 5 Key Mistakes To Avoid.
http://www.SeanNal.com/articles/training/close-grip-bench-press-form.php.
The close grip bench press is a great compound exercise to target all 3 heads of the triceps effectively, but most lifters make several key errors on this movement..
Here are the 5 biggest close grip bench press form mistakes that you’ll want to avoid in order to maximize the tension on your triceps and minimize the stress on your wrists, elbows and shoulder joints….
Mistake #1: Your grip is too narrow..
Yes, this is a “close grip bench press”, but when you go TOO close (5-6 inches apart like most guys do), you end up placing a ton of additional stress on your wrists as they’re forced into a hyper-adducted position. Your goal on this exercise should always be to have your elbows and wrists directly in line with eachother, and this is best accomplished by using a shoulder-width grip..
Mistake #2: You’re lowing the bar to your mid or upper chest..
When you lower the bar too high up on your body, your wrists and elbows will automatically fall out of alignment. For proper close grip bench press form, always lower the bar beneath your chest just below nipple level..
Mistake #3: You’re not retracting your scapula..
Fail to retract your scapula and your shoulder joints will take on a lot more stress since they won’t be stabilized on the bench or have anything to drive against. Before performing your close grip bench presses, make sure to squeeze your shoulder blades together and keep them that way throughout the exercise. Having a spotter assist you with lift off can also help to ensure that you don’t lose that retracted position..
Mistake #4: Your elbows are too close to your sides..
Most people think that proper close grip bench press form means the elbows should be tucked right up against their sides, but this actually causes you to lose scapular retraction as your upper body rolls forward on each rep. Instead, flare your elbows out just slightly at a 30 degree angle..
Mistake #5: You’re placing all of your effort on pushing the bar away from yourself..
This might sound a bit weird, but to get the most out of your close grip bench and minimize injury risk, think about pushing your body into the bench and away from the bar, rather than thinking solely about pressing the bar away from you..
Employ all 5 of these tips on your close grip bench press during your next tricep workout and feel the difference for yourself.

How you can Carry out the Close Grip The Bench Press

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Close Grip Barbell Bench Press | Arm Workout

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Okay. So today, we’re going to go over a close grip barbell bench press..
A lot of guys perform this in the bench press rack. That would be the.
normal way to do it on the standard Olympic straight bar, the 45 pound.
straight bar..
Your grip for this doesn’t have to be too close. A lot of guys put their.
arms with their hands together, when that could really do damage to your.
shoulder. I like to stay at least thumb, if not more. I have my clients.
go shoulder width apart for this exercise. I’m going to be performing this.
with an easy bar on this bench. Generally, you’d have someone spot you..
Because it’s a press, you can go heavier that most exercises. It’s a.
compound movement, meaning you’re working a lot of muscles at the same time..
Rep guys, if you’re looking for size, you want to shoot for 10 to 15 reps..
If you’re looking for strength, the rep range is, kind of, lower, shoot 4.
to 6. If you want power, which is speed, it’s 1 to 2 really fast reps..
So, a lot of athletes you’ll see use1 to 2 low reps. Whereas, a body.
builder would use a heavy weight, but still get his 12 reps in because.
that’s best for hypotrophy, which is muscle growth..
So to do this, again, any time you do a line exercise, the 6 points of.
contact; left foot, right foot, butt, shoulder blade, shoulder blade, and.
hip. Now this, again, thumb distance apart at least, you want to keep your.
elbows by your side. You don’t want to flare them out because you won’t be.
working your triceps as much. You keep the concentration on your triceps, if.
you keep your elbows in close to your body..
Now, again, this is an exercise that you can go fairly heavy with. And.
when you see guys going to heavy, you see their butts coming up, you see.
them moving back and forth, completely unnecessary. You want to make sure.
that you have a weight that you can control all the times..
Now with this, again, breathing is very important. Any time you work.
against gravity, breathe out. So as I’m pushing, working against gravity,.
squeeze that triceps. Don’t walk it out because that will do damage..
Always keep a nice soft bend, and the hurt, actually release the hand with.
that. It’s a lighter weight..
So, again, come down. You don’t necessarily have to touch your chest, as.
long as you keep tension on that triceps. And really try to get that mind.
muscle connection where just using your triceps to push this bar up. If.
there’s a big tendency in using your chest and your shoulders to muscle it.
up. But if you concentrate, you can really keep it in the triceps. Come.
down. Stretch it right there. Push. Squeeze. Very controlled. All 6.
points are touching. Feet are on the ground. Butts on the mat. Shoulder.
and head, all well placed. And that’s your line close grip bench press.

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How to Do a Close Grip Bench Press | Chest Workout

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Hi, this is Max Tapper again for Howcast. Now, I’m going to show you how to do a close grip barbell bench press, alright? This is how it works..
Again, this is the barbell, this is the bench. Come with me. Only thing that differentiates a close grip from a wide grip is your hand placement. Now, it really depends on where you’re putting your hands and it’s all really dependent on how big your shoulders are and how long your arms are. Now, if you look here, there’s going to be some landmarks on these bars which’ll show you where the middle of the bar is. This is showing you where the middle of the bar is. So, I’m going to put my hand in a similar spot out to each and keep it here. Obviously, this is going to be a close grip. Again, shoulders pitched back, we’re pressing off, holding over our head and we’re coming down. Right above the chest, up. Right above the chest, up, up..
Now, the purpose for keeping your hands closer in a close grip barbell press is to put a little more stress on the triceps and the shoulder than you would normally have on a regular bench press. Regular bench press puts an even amount here, here and here. When you switch it to closer, obviously you see where your arms are going to have to extend a lot more, you’re going to have to pull in at your chest a lot more. So it’s going to be, let’s say, a bigger range of motion that you’re going to be working through. A little more difficult, so you’re definitely not going to be able to lift the same amount of weight you are normally lifting on a regular flat bench. But this is an awesome alternative..
Again, this is not going to be a huge muscle builder because of the strain it’s going to put on the elbows at very high weight, alright? So, this is one that you want to keep moderate and use as a secondary exercise after you do a heavier bench press or a heavier flat barbell press. This will come after as a burn down.

Read: How you can Carry out the Hang Clean

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How to Do Close Grip Bench Press with Dumbbells

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How to Do Close Grip Bench Press with Dumbbells.

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The Close Grip Bench Press | How To Perform It Correctly

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The Close Grip Bench Press How To Perform It Correctly..
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“Close Grip Bench Press Doesn’t Stimulate Chest Growth” & Other Absurdities

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CLOSE GRIP BENCH PRESS (Triceps) Mistakes महा पाप [Wrist Injury]

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5 common/silly mistakes people do while CLOSE GRIP BENCH PRESS due to which they suffer a wrist and shoulder injury. Check the complete information to fix those issues for better strength and muscle growth and a bigger TRICEPS..
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How To Do The Close-Grip Bench Press Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart.A Good Bench Press Variation Muscles Worked and Strengthened. As opposed to the traditional bench press, the close grip bench press primarily targets Performing the Exercise. To begin this exercise, you should lay on a bench with your feet planted firmly on the ground.

More Tips and Tricks. This.How To Do Close Grip Bench Press. The close grip bench press differs from the traditional bench press in that it holds the press tighter. This position emphasizes building strength and size in the triceps muscles and the chest..

Running closed-loop grippers is a great way to add variety to your upper body and stimulate muscle training.How to Perform the Close-Grip Bench Press: Step-By-Step Guide. 1. Establish a Strong Base. Similar to other bench press movements, establishing a strong base in which the (1) feet are planted to the floor, (2 2. Grab the Barbell and Descend.

3. Elbows In and Press.The close grip bench press is as simple as pulling the weight down to your chest to create back tightness, then pressing yourself down into the bench as you extend your arms to lockout. Make sure that you keep your elbows tucked during the entire.The Close-Grip Bench Press is one of the best Bench Press variations available. As the name implies, you bring your hands closer together when compared to the traditional bench press, with your index fingers right at the smooth part of the bar.

This allows more emphasis on the triceps and shoulder muscles while de-emphasizing the chest muscles.Close Grip Bench Press Instructions Lie flat on a bench and set your hands at shoulder width. Set your shoulder blades by pinching them together and driving them into the bench. Take a deep breath and allow your spotter to help you with the lift.To learn how to perform the close grip bench press properly, I want you to do the following: Stand with your arms at your side.

Keeping your elbows at your side, raise your hands until they are parallel to the ground. Pretend like you are grabbing the bar.Dumbbell Close Grip Bench Press: Lay down on a flat bench and hold a pair of dumbbells together with a neutral grip (palms facing towards each other). Lower the dumbbells down until they touch your lower chest.

Flex the triceps, keep your elbows tucked in and raise the dumbbells back up until your arms are fully extended.The close-grip bench is perhaps the most common assistance exercise for the bench press – an assistance exercise being defined as a variation of the basic exercise. In this case, it is a full range of motion bench press with a narrower grip than used in the competitive version of the movement, similar to a stiff-legged deadlift or a low-box.The following tips will help you perform the close grip bench press safely and effectively: Using a spotter or smith machine is recommended during this exercise. Use proper hand placement (about shoulder width) on the bar to reduce risk of injury and effectively activate the triceps muscles.

Learn how to do a better close grip bench press from Men’s Health fitness team Ebenezer Samuel and Brett Williams, who explain how close your hands should be and how to press.Hold onto the bar using a shoulder-width grip and keep your elbows and wrists in line with eachother at all times. Lower the bar to a point beneath your chest, just below your nipple. Keep your shoulders back and your scapula retracted throughout the exercise.

Flare your elbows out.Does the close grip bench press make one’s elbows hurt? Learn the correct way to perform a close grip bench press to maximize muscle gains and reduce the risk of elbow injuries.Discover which close grip bench press benefits are most desirable to you.

The close grip bench press – also called the triceps bench press – is the best overall triceps exercise there is. At least, that’s my opinion of it. Triceps dips are a close second..

In this article, I’ve listed and described all the top advantages of this popular exercise.

List of related literature:

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.
from Laboratory Manual for Exercise Physiology by Greg Haff, Charles Dumke Human Kinetics, 2012
At bottom, the close-grip bench press is just a regular bench press but with a narrower grip.
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Michael Matthews Waterbury Publishers, Incorporated, 2019
To perform the close-grip bench press with an Olympic bar, grab it with a slightly wider grip.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body by Michael Matthews Oculus Publishers, 2019
Use a close grip, as in Picture 27, and pull the bar up above the pecs, with your elbows high.
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia by Franco Columbu Creators Publishing,
Place the hands on the bar using the “parallel arm position” technique: Grasp the bar with a closed, pronated grip slightly wider than shoulder-width.
from NSCA’s Essentials of Personal Training by NSCA -National Strength & Conditioning Association Human Kinetics, Incorporated, 2011
Lift it off the racks (or have a spotter lift it off) and hold it over your chest with your arms straight, including your wrists (don’t allow your wrists to bend backward, in other words).
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove Penguin Publishing Group, 2005
The setup is similar to the setup for the strict press: Establish your grip (same grip distance as the strict press), break the bar to set your shoulders in a good position, assume the front rack position, lift the weight out, walk back, and establish your stance.
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett, Glen Cordoza Victory Belt Publishing, 2015
With your arms fully extended and hands flat against the wall or bench in front of you, relax your elbows and lean into the wall or bench.
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints by Rob DeStefano, Bryan Kelly, Joseph Hooper Atria Books, 2009
(2) Lower the weight down to the upper chest, stop for a moment, then press it back up to the starting position.
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis by Arnold Schwarzenegger, Bill Dobbins Simon & Schuster, 2012

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

No-Crunch Abs and Back Workout

125 comments

AdrieraOctober 9, 2020 - 01:23

Have you seen “Six Pack Strike?” (do a Google search for it) It is a quick way to get ripped fast.

AnahuginnOctober 9, 2020 - 17:17

Complete & perfect knowledge of jeet bhai I follow u sir from last year ago ��

RunebringerOctober 10, 2020 - 12:07

Sir shoulder barbel road press krte hue mere wrist me dikt agyi thi or shie ni hori weight mrte smye drd hpta h kya kru??? Pls rply

DoomwindOctober 11, 2020 - 10:20

Sir I am a biggner so mera trainer kehta he k abs ka workout mat karo so ap mojhe batay k me kia karo on ki bat mano ya nahi???

NardinOctober 12, 2020 - 04:27

If you are looking to bulk up, make sure to Google the term “Oak Muscle Method”. You are sure to get the muscles you deserve.

KajinOctober 12, 2020 - 13:35

I hurt my shoulder close grip benching beginning of last summer,mistakes 3-5 could’ve definitely been prevented now thinking about it,love the channel and keep the awesome content coming!shoulder rehab video would be great too

MaraOctober 13, 2020 - 08:52

that’s why i got shoulders injury:(…. thx man you 100 % right

AraloreOctober 13, 2020 - 16:45

to ise close grip q kehte hai isme to jbki apne close grip krne se mana kia

GazelOctober 14, 2020 - 03:07

This has to be the most straightforward and quality information on youtube! Great job, Sean. The part where you said you can lose retraction in the scapula if you try to clear the bar yourself is so true.

LandafynOctober 15, 2020 - 04:40

Hmm ��, Hybrid Deadlift vs Sumo Deadlift vs Conventional Deadlift
Fight ��
No srsly, Variations of anything are good if u no what ur doing ��

ToshuraOctober 16, 2020 - 02:20

Very well explained sir I was always doing this exercise by bringing barbell to upper chest and so dint find any feel on the triceps thank you Jeet sir for the correction u r the best’

GagoreOctober 17, 2020 - 03:38

You are correct. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.And the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items.if you are serious go for it now SIXPP.COMCultivating whatever gave pleasure to my senses was always the chief business of my life; I hav

AdorariusOctober 17, 2020 - 07:44

that is instruction.
Thank you!
I need to have clear correct instruction for all 3 most effective exercises for every muscle.

CerelsaOctober 17, 2020 - 20:44

Tum bakchoodi ziyada karte ho vedio ko long karne k liye sidha point bataya karo ki aise lagaye

AranisOctober 19, 2020 - 05:45

Super knowledge sir aapane fitness ki duniya me new kranti laa di hai sir

FearlesshunterOctober 19, 2020 - 10:28

Been bodybuilding for 3 years and STILL trying to get the close grip bench down to a fine art. Cheers buddy, appreciate it. Can never stop learning!

KadarOctober 20, 2020 - 16:40

Bhaijaan chest me griping kya hony chahye or barbal ko kha se pakdee btaooo bhai

FenrikoraOctober 21, 2020 - 12:04

I started doing this instead of regular bp. I had to reduce weight but it feels much more “athletic” if it makes any sense. Like I can execute more explosive strength

KarnOctober 22, 2020 - 01:33

You should’ve demo’d the last tip just as a joke lol jk but great video!

CentrinadarOctober 22, 2020 - 17:05

Jeet sir deap veins thrombosis ki prblm heto kya whey protein le sakte he bcoz pf meri warfarin tablet chal rahi ye sir plz muje ans dijiyega aap

MauzilOctober 23, 2020 - 06:18

हात के बाइसेप के बारे में कुछ बताओ वो भी इसी रॉड से….?????

GholbigrinnOctober 24, 2020 - 07:21

My grip was way too close. And I was not retracting my scapula enough. Think this is what has fucked up one of my shoulders. Damn.

NalmergasOctober 24, 2020 - 17:31

Sean, I think one thing you might be neglecting with point #4 is that proper scapular positioning on a bench press is about more than just retraction. It’s also about depression, and a lower touch of the bar on the torso will result in more depression and less retraction naturally. Exaggerated retraction works against you in any case.

ShaktigoreOctober 25, 2020 - 07:04

+Seannal. Hey Sean I’m a huge fan! I know this is a little off topic but do you think cur-cumin supplements is better then gluctumin or glucose supplements for joint health and good joint functioning! Thanks man keep up the good work

ThonisOctober 26, 2020 - 03:14

Sir, what is the next step for triceps after Close grip Bench press..?

MeshoOctober 26, 2020 - 17:00

Hi Jason, out of the close grip floor press and the close grip incline bench press, which would you say stimulates more chest? Many thanks:)

KelabarOctober 27, 2020 - 06:28

Jason definitely agree that total work done is more important than exercise selection definitely.

KajihnOctober 27, 2020 - 20:45

Is it normal to feel the sides of my back “weak”, hurting, the next day?

LameenaOctober 29, 2020 - 07:29

How have you not got more subscribers?? great quality content, keep the good work

NagulOctober 29, 2020 - 15:51

When I try and push myself away from the bar, my hamstrings start cramping and my form goes haywire. Any tips for that part?

KajijarOctober 30, 2020 - 16:29

@sean nalewanj.

great video… brh, the se ond last thing. tucking elbows close to the body..

if we make elbow flaring will that diminish tricep activation….elbow flaring means a medium flaring not much…

AdoragraOctober 31, 2020 - 01:47

Jason why don’t you do paused front squats? i see you only do paused back squats

WhiteseekerNovember 1, 2020 - 01:53

not a single scientific source. This is just opinion. I have no use for this crap.

GavinrarneNovember 1, 2020 - 14:47

for some reason i get a better chest contraction on barbell floor press then bench press & idk why…i still feel my chest doing all the work on bench press but on floor press i just feel it more lol

KargNovember 1, 2020 - 23:19

Wide grip pull ups for wider back, wide bench for isolate chest, front squat for isolate the quads.

MezisarNovember 2, 2020 - 09:04

Thank u sooo much sir….for correct nd effective information…..my stupid trainner mujhe bahut galat tranning de Raha tha….sir Abhi mein PT nahi leta hoon apse sikh kar gym pe karta hoon..aur achha develop ho Raha hai…..THANK U SIR THANK U…..

RainworkerNovember 3, 2020 - 02:53

I really wish I’d watched this before attempting a new PR on these. I ended up REALLY hurting my inner elbows/biceps by doing these really wonky. I later found out my entire bench press form has been incorrect. Ugh. Now I have to start over.

Don’t be me!

MornNovember 3, 2020 - 13:59

can you do a video for proper form of bench press (dumbell or barbell)? please..

GataxeNovember 4, 2020 - 16:07

On Mistake #1, you said, “…Your goal on this exercise should always be to have your elbows and wrists directly in line with eachother,…” do you mean the elbows needs to be perpendicular to the floor too?

AuririNovember 5, 2020 - 10:08

Sorry to say but lots of flaws in your video actually fully flawed.
My personal opinion YOU KNOW NOTHING

DiananayaNovember 6, 2020 - 15:36

…hi…can I use a barbell standard tricep bar to do this excercice?

DrelafynNovember 7, 2020 - 06:08

how much less weight will your close grip be compared to your regular bench press.

FordrerisNovember 8, 2020 - 05:23

Why the close grip is better???..because close grip helps you to avoid a pec tear..

BuzagraNovember 8, 2020 - 15:37

Nice tips man! My close grip bench press style is exactly the same as yours! I’ve learned the hard way though.

MikajinnNovember 9, 2020 - 14:32

Thanks for this video, I’m not completely sure about the 5th one, but I know for sure I was going to make each of the first 4 mistakes before watching this.

MugamiNovember 10, 2020 - 11:59

What’s the difference between holding them apart, and holding together as seen in this video?
Also, does this exercise target the chest more than the triceps, or the triceps more than chest?

BloodhammerNovember 11, 2020 - 02:52

should you touch the bar to your chest while doing this exercise?

MagarNovember 11, 2020 - 16:35

Excellent video! I appreciate how you teach things. Also your microphone has no echo and the extra gym noise is not distracting like in other people’s videos. (^:

SteelmoonNovember 12, 2020 - 05:25

Thanks.
Plz give pre workout meal and post workout meal info.
Plz reply Sir.

DadiNovember 13, 2020 - 08:33

he is wrong here do the close grip with heav weights your arm will look even bigger as tricep is imp tooo

NuadaluneNovember 14, 2020 - 05:52

Great to see.
It’s been long time i have been visiting gym and practicing triceps but after watching this video i am feeling it went all in vain.
In nutshell… I learned tdy how to heat up triceps.

Thanks bro & keep posting videos.

DianazelNovember 14, 2020 - 15:11

Do a bunch of steroids and eventually you will be able to be a personal trainer with “clients”

MalsaNovember 14, 2020 - 22:04

Use a 3-4 inch false grip in the center of the bar with the bend there facing downward. Lower all the way down and press up. Use 12-15 reps for sets. I am 62 and have been training since 1968 with a 19 inch arm and NO steroids ever unlike this puffy guy. I can stills simultaneously seated press on a 80-degree incline 100 pound dumbbells for 8-9 reps per set.

KajigoreNovember 16, 2020 - 00:20

I just happened to come across your bic and tri workout. I want to thank you for making each one easy to follow. My question out of all the bic and tri how many bic and tri exercises should pick. I know I can not do all in a single workout. Thanks again!

FordrezarNovember 16, 2020 - 11:36

Yep. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well.btw!but ye I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.worth watch here now bit.ly/17rChP1?=bxyin

BloodhunterNovember 17, 2020 - 05:15

poshing our self from the bar..hmm.. ok we put the bar on the floor and posh from it,,yah?! WHAT ARE YOU TALKING ABOUT!!

BladewalkerNovember 17, 2020 - 22:47

Agree with fitworldexposed on this, my understanding is that the bar should not touch your chest and is should also be further down (top of your abs), touching your chest means your front delts become engaged as your arms drop below parallel?

KabeiNovember 18, 2020 - 03:25

hey jason do u think atg squats have to offer more for building strength than regulan decent deep squats? Take for example the way clarence kennedy squats.

GariNovember 19, 2020 - 08:21

Man, I wonder what his favourite cocktail is? What a mystery lol.

MowieldNovember 20, 2020 - 07:46

My stupid gym trainer told me to keep the elbow flared.. Now after watching this I will get full tricep activation.

BeazedarNovember 21, 2020 - 10:43

Yer I know that. I just meant that it is spelled ‘repetition’. Repetation is not a word.

MoralladorNovember 21, 2020 - 21:30

I’ve watched a couple of your videos and didn’t like them too much, but I give you credit here. Almost everyone does this wrong, especially the ridiculously narrow grips I see, and you are spot on in this video

ThorgardinNovember 22, 2020 - 22:15

Looooooool that’s why I was struggling with 135ibs it was my first time I done I managed to do 6teps

AdorardredNovember 23, 2020 - 04:27

This guy knows his stuff, has he got his own channel i can check out?

AndromaborNovember 24, 2020 - 04:23

Excellent vid. Looking forward to viewing other content. Thanks Sean.

TethNovember 24, 2020 - 12:51

Kris, love your stuff, but why don’t you touch your chest on this movement, does this keep constant tension on the triceps?

SaintriusNovember 25, 2020 - 05:13

If l’m doing triceps on a different day than chest, does this exercise “suit” me? Or will it affect my recovery?

BrightshadeNovember 26, 2020 - 13:12

Thanq for the info, but I didn’t get the 5th mistake properly

BrazilNovember 27, 2020 - 04:41

How many reps are good to do per set? Please answer, I do 20 × 3 is it good??

AdordinNovember 27, 2020 - 21:31

Happy birthday to you, happy birthday to you, happy birthday dear Jason, happy birthday to you!! You’re getting old!!!

ZathisNovember 28, 2020 - 00:43

Just when I thought I was starting to get this lift with decent form, I realize I still have it disgusting.

Does anyone else get a pain in the outside part of their elbow during this lift?

BurgasNovember 28, 2020 - 22:20

great tips as usual. Always aiming at reducing the risk of injury. Thank you

DirewalkerNovember 29, 2020 - 17:16

Last tip was really useful! When you imagine you’re pushing away from the bar you will harness your scapula retraction

DiremoonNovember 30, 2020 - 13:06

your video got my like, Thanks i was doing wrong triceps benchpress

NilannDecember 1, 2020 - 04:24

Hi Sean! Mind talking a bit about overtrainig? There’s a lot of content just stating that is not a good thing, but I haven’t found any content with clear info on what determines overtraining. I mean, is it just training with sore muscles? if my muscle are sore, should I skip that given training day? What are some good hints to identify overtraining?
Personally, I like working out, I like to do stuff on my rest days. I don’t feel tired or anything, but it comes to mind that I might as well be overtraining without even knowing.

KitDecember 1, 2020 - 14:00

I watched your bench press vedio too for chest activation which looks very similar to this (considering that you suggest keeping the distance at shoulder width in this vedio). Can you please make a vedio on specifying the difference between the two?

FogasDecember 1, 2020 - 21:05

I always believed that closer the grip grew the chest from the middle outwards?? Think wide grip is responsible for the chest gap I keep seeing?? ��

ThunderbringerDecember 3, 2020 - 01:32

Hey Sean. I’m on a lean bulk at the moment and I’m progressively overloading on all my main compound exercises, but not the close grip bench press. I just can’t seem to add any weight in a very long time. I’m quite sure that my form is very good too. Any tips? Thanks.

GrarimDecember 3, 2020 - 14:15

Close gripno shoulder pain. Wide gripmy shoulders are fucking crying. No shit that i will stick with narrow grip, especially considering i did 175kg with close grip in 2016.

MavewieldDecember 4, 2020 - 15:34

Sean is the true sensei, deff my go to option for bodybuilding and fitness knowledge. Very helpful video man!

ArashigisDecember 5, 2020 - 13:38

Holy shit! I was just simply searching how to Close Grip Barbell Bench Press, and i clicked this clip, then he came up! OMG!!! I was shocked! He’s so my type of guy! Now I got turned on! And I need to do something about it before I hit the gym if u know what I mean.

KajinosDecember 6, 2020 - 09:32

The bench press close, mid,or wide grip is the best chest builder. Create the stretch and add the tension. It’s that simple

ThunderbrewDecember 6, 2020 - 21:11

been having trouble with this exercise. Will give this a try tomorrow, subbed

DailabarDecember 7, 2020 - 17:48

Great video Sean.
Nr.1 and 4 were of most use for me.

Is this a good exercise to replace the skull/elbow crusher?

TerusDecember 8, 2020 - 15:38

I already told you. even i was very sad since i workout well for abs but nothing was coming. btw!but ye I heard that most of the celebrities used to follow to kill their belly using this 7 food items. if you are serious go for it now bit.ly/14SoWzs?=zllyq

DianathisDecember 9, 2020 - 03:43

I’ve taken some good points away from your vids. Keep up the good work!

GomiDecember 10, 2020 - 03:30

I’m getting elbow pain from CG bench press. I’m wondering if I’m doing mistake #4

AlsarielDecember 10, 2020 - 19:54

I didn’t know that retracting the scapula is a must like in regular benching..

YggnaraDecember 11, 2020 - 14:10

Thanks for the info! Did it with to small of a grip! Changed it now

AralkreeDecember 11, 2020 - 23:09

Jab bhi sans pe consantrat krta hu to reps ki ginti bhul jata hu

FaukDecember 12, 2020 - 14:00

It would be a shame for you not to build muscle when these other people accomplish it so easily with “Smashing Ripped X” (check it out on Google).

RainbladeDecember 13, 2020 - 10:54

Hey guys. Fantastic film.

My pal was formerly a fat. He converted his body from 279 lbs of fat to 206 lbs of complete muscle. Everyone was in shock. I just registered myself as I wanna strengthen. He used the Muscle Building Bible (Search on Google)…

TruebrewDecember 13, 2020 - 17:18

Me bhi ab tak bahut hi wrong work kar ra tha..very very shukriya bhai..��

ZantriusDecember 14, 2020 - 11:22

People are just stupid. Most of what people know about fitness is taught at poorly run government schools or from paid supplements advertising disguised as poorly written gay for pay, male beauty pageant propaganda!

I remember when I was in middle school or high school and a classmate tried to tell me how all muscle turns to fat and he said his uncle told him to look at the photos of Fat Arnold when he was guvanator of Commiefornia versus when he was The Oak. Total fucking bullshit so shit-tacular that it should be bioscience.

KularusDecember 15, 2020 - 08:53

Thank YOU Boss! Exactly what I needed to know. Starting more intermediate workouts and close-grip BP is part of my new plan, started yesterday. The in-app instructions for this exercise were pitiful. I must have looked like a complete noob and could have injured myself. The app said the tips of my thumbs should be able to touch which really limited the stability of the bar, exactly like you mentioned. Looking forward to attacking my triceps with these pointers in mind.

AraleDecember 16, 2020 - 10:39

idont understan nothing of u or anyone else,isee alot of pros doing it with elbows out with wide grib and sometimes show others doing it with narrow grip with elbows beside which one is correct and i really know two both kill ur wriest we just need the proper grip

AridwynDecember 17, 2020 - 00:53

try having a bout of bicep tendonitis and tell me biceos dnt get hit in back exercises.

BlackshaperDecember 18, 2020 - 00:21

Hi brett, since i have found your video,i never seen anybodys videos at all,bcos u r the best,good luck mate

DulrajasDecember 18, 2020 - 16:29

Conflicting info states this has more tricep than chest activation. Anyone know for sure?

TamDecember 19, 2020 - 10:32

Hey Sean, when I click on your “how I gained 22 pounds naturally” link and try to watch the presentation it says something about privacy settings? I just watched it a couple of weeks ago and I want to buy the workout plan. Any help? Thanks!

ShakamiDecember 20, 2020 - 01:06

And I’ve also found that the last tip has helped me push more weight!

ThetalasDecember 20, 2020 - 12:07

Loving the videos, man!
One thing though, I have shorter arms and my grip for a normal bench press is slightly wider than shoulder grip, so for a close grip press, if my wrists are under my elbows, there’s not a significant difference between both. How should I adjust?
Thanks so much!

ChillbreakerDecember 21, 2020 - 10:50

Hey Sean! I read one of your tips ” 1-2 reps of Muscular Failure” What do you mean by that, can you explain it?

AnakelvDecember 22, 2020 - 02:10

Sean I know this question is off topic, but please answer because I’m really confused:) How to accurately track if I am in a calorie surplus or not? I know my total body weight will be increasing, but how to be sure that’s not water weight for exemple, because some days I’m heavier and others I’m lighter when I measure myself in the morning on a scale:/ btw I’m male. tnx in forward:))

TojaraDecember 22, 2020 - 03:14

Wish you have more subs!Thank you very much btw for such awesome vids��

MaukusDecember 23, 2020 - 06:54

The whole world of lifting, and fitness is filled with undereducated Broflakes who have actually Zero idea and no intentions of even doing any reading to change there own bro views.

TernDecember 24, 2020 - 08:38

Loving the vids sean, but i was wondering why you never load up the bar with anything but warm up weights when doing these form vids, pretty sure you’re pushing more than 225 on the cgbp.

MogrinnDecember 24, 2020 - 18:27

did this (wrong) today for the first time. think you have saved me quite a lot of future problems.thanks

PainsingerDecember 25, 2020 - 07:41

I only do close grip bench press now simply because normal grip messes with my shoulder whereas close grip feels so comfortable so fuck it I just kept going with it.

FaejoraDecember 26, 2020 - 11:09

Hey please help me out with something! I have been doing intermittent fasting for 5 days now I have felt stronger and everything, but, I train between meals. So I eat at 1 pm and 8pm, and I train at 4pm usually because that’s when I leave school. Please, ANYONE! Help me out. When should I train? I heard I am using carbohydrates instead of fat during the eating period.

KularneDecember 27, 2020 - 09:41

can you review the new pumpchasers preworkout? it’s called “pump n grind” sold by tiger fitness

FaulabarDecember 27, 2020 - 18:42

Im doing floor pressing due to the gyms closing can I space the dumbbells apart a bit and still work the chest? One thing I noticed with floor pressing, I can’t go deeper so is there a way around this to keep my strength levels up in the bench press? Could floor fly’s help?

MuzilDecember 28, 2020 - 11:57

Hey Sean!

Love your videos by the way, always straight to the point no bs! I have a question about workout routines specifically on the format of the lifts which are the straight sets, pyramid, and reverse pyramid (to my knowledge thats the only 3 that i know). I traditionally use the pyramid method and I havent thought of using anything else till now, so basically im wondering what are the benefits and disadvantages of each or is it all a personal preference? Greatly appreciated if you are able to get back to me on this.

-jimmy

GhodarDecember 29, 2020 - 10:18

I’m thinking about switching to close grip bench completely.

FaesidaDecember 29, 2020 - 16:25

What about db close grip bench? I can put them more narrow without wrist pain

StonegroveDecember 30, 2020 - 16:24

Hi Jason. Which do you think is best for triceps the close grip bench press or the skull crushers? Thanks man. Great videos, learn a lot from you.

ThorgaghmaDecember 31, 2020 - 08:06

Sean, can you answer a question for me please if you have a moment? If you are too busy, no worries.

I’m confused about how much protein i need to consume a day? I keep hearing 0.8g per kg, but also have heard 0.8g per lb of body weight? Which is it?
Hope im making sense, i keep hearing conflicting info from friends and online.

Thanks Matt.

GaviJanuary 1, 2021 - 01:14

“You actually want to flair them out so slightly.”

THANK YOU for this. God. I tried doing close grips with my elbows right by my side and FUDGE that hurt. But when I allowed my arms to flair, not only did it not hurt, but I felt more of a burn in my triceps.

Thanks, man!

BrabandisJanuary 2, 2021 - 03:00

Hey there, have you seen Atomic Max Muscle? (Google it) You will find out about the crimes we commit against ourselves. With Atomic Max Muscle, you will discover how to get ripped fast.

ZanradJanuary 2, 2021 - 10:04

Alright guys that’s really all i had to say on that today, i hope it’s been informative, and i’ll talk to you guys next time

DamiJanuary 3, 2021 - 13:47

This is the difference between your videos and others. It’s the little details that can push you farther along in your training. Great tips Sean.

StonebinderJanuary 3, 2021 - 23:47

Actually it is a mistake to lower the bar even near your chest. This is not a bench press, therefore you are not trying to hit your chest. This is a close grip, you are trying to hit your triceps. The top half of the movement (when your arms are straight) is when your triceps are contract, thats the goal of the movement. You should stop when your Elbows are 90d, there is no need to go beyond that as it only recruits the chest (which we don’t want as this is a triceps exercise!)

PaindefenderJanuary 4, 2021 - 10:45

its like wen my boy used to tell me he likes to bench without using his arms.

AdordanaJanuary 5, 2021 - 20:42

isn’t better to do this exersize in an incline bench to increase the range of motion?

AlsaronJanuary 6, 2021 - 12:48

Hey Sean could u make a video about breathing technique in Bench Press, OHP, Squat and Deadlift? Coz a few days ago i watch a video about squating to take a breath into stomach, while all this time Im doing wrong by breathing into my chest.

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