help w/close grip bench 4 tri's???

[Die$eL~Man]

personally i like close grip benching for my Tris's..... goota remember triceps have 3 heads.. gotta hit all angles or YOU WILL look like a Schmuck w a tanktop or tite short sleeve shirt !

 

[DADAWG]

one more question on rev grip bench were am i bringing the bar down to?? chest, sternum or abb's???also i viewd PB's videos wich were really helpful 4 the rack lockouts and board press's, so big thanks 2 PB!!also on the rack lockouts how much movent up down should u have...when i watched the video there didnot look like a whole lot of movement involved ....it basically looked like unracking and reracking for a bench press or is that the idea behind the movement???thanks

for reverse grip use a low groove to the upper to middle abs and dont worry about narrowing the grip reverse grip targets the tris very well even with a wide grip . also keep those elbows in .
on the lockouts there is no set rule , in fact you should change them up all the time by moveing the safety pins up and down a few notches , i like to stay in the 3-8 inch range of motion . with 5-6 inches my favorite . boards work the same way you change up from a 1 or 2 board all the way to a 4-5 board press . with the boards your arm length / range of motion on your bench make a big difference ,if you are a stumpy armed sob with a huge arch you will need less boards than a long armed flat bencher .


WIDE GRIP VS. NARROW GRIP

we sling this term around a lot but we dont always talk about the difference our body size makes . if you are a smaller guy or girl with fairly narrow shoulders then close grip will be narrower than it would be for someone who has to turn side ways to go through a door way , and a index finger on the ring grip is probably gonna be too wide to bench with for the smaller person , especially raw .

 

[jcp2]

i place my index fingers about an inch and a half into the knurling. This way i can stay tucked, if i put them too close my arms flair, and i get pain in my wrists and shoulders. If i had a nickel for all the people in the gym who tell me i am not really doing a close grip because i am too wide, i think they just get a little jealous though since my sets were 3x3 at 330 and they are struggling with 135 and about to snap their wrists.

 

[DADAWG]

i place my index fingers about an inch and a half into the knurling. This way i can stay tucked, if i put them too close my arms flair, and i get pain in my wrists and shoulders. If i had a nickel for all the people in the gym who tell me i am not really doing a close grip because i am too wide, i think they just get a little jealous though since my sets were 3x3 at 330 and they are struggling with 135 and about to snap their wrists.

no doubt they are 3 inches narrower in the shoulders than you as well which makes your grip the same width imo .

 

[Princess]

I love love love reverse grip benching- i used to do skullcrushers a lot and although i had good form, i was told by a few people that i'd eventually develop elbow problems. I was fine, till i realized... i had an elbow problem and stopped and the problem went away. now slightly close grip board presses and reverse grips are all i need- sometimes tate presses but not lately and my bench has been improving nicely.
this is me doing close grips:
http://www.weightliftingdiscussion.com/85.jpg
hands are shoulder width and and i'm bringing the bar down to my abs, elbows tucked in.
http://www.weightliftingdiscussion.com/81.jpg
you can try reverse grip board presses too- that'll get your triceps good, just make sure you have good spotters:
http://www.weightliftingdiscussion.com/reverseboard1.JPG
also, tate presses:
http://www.weightliftingdiscussion.com/tatetri.html

 

[Mudge]

on the rack lockouts how much movent up down should u have...

4-6" is good.

 

[adidamps2]

hey once again all of you have been very helpful and thanks for the support and help here....

 

[adidamps2]

hey guys just an update...i tried the close grip, today, with a bit wider grip ...and could tell a big diff in the lift and targeted muscle group..although the wt i was using wasn't quite hvy enough i didnt up it because im on the 5x5 and figured ill be uppin the wt soon enough, also i threw in the rev grip bench ,instead of the skull crushers, and also could tell that my tri's were gettin a good work out...so i just wanted to let u all know that your responses were great and tips were perfect, thanks again..