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Disciple X 09-27-2011 11:03 AM

close grip bench- hand placement question
My normal grip is index on the power rings.

I've been doing close grips as accessory work after paused comp grip on bench days. My close grip (thumbs length away from smooth) is getting almost as strong as my comp grip. I'm trying to decide if i should keep my close grip where i'm working it now, or if i should move it in some to get the most benefit on my comp bench.

My bench session yesterfay was 4 sets of 3 with 280- paused. Then i did 275x3 close grip tng. Videos are in my log if you'd like to see my form/ technique.

BendtheBar 09-27-2011 11:36 AM

In my opinion you want to keep your wrists over your elbows, so I would limit your close grip width to no closer than when your elbows are directly at your sides. If that makes sense.

I tend to do close grips like you...a thumb from the smooth. In the past I also used a slightly more narrow grip but my triceps are strong so the weight moved was about the same.

I would say give them a try, but I wouldn't be surprised if the weight moved is about the same. You sound triceps strong.

gaspers04 09-27-2011 11:39 AM

Keep inside the power rings, dont bind up your wrist, elbows drop to your side and load the weight. Enjoy strong Tris! SFW

LtL 09-27-2011 11:49 AM

I always go thumbs from the smooth. Like Steve said: keep wrists above elbows.


Hazzard 09-27-2011 01:12 PM

Agreed with Al and Steve, not a lot of point in going much closer (depending on shoulder position) as you'll find it'll just hurt your wrists.

Mr.Silverback 09-27-2011 01:35 PM

a thumb from the smooth and enjoy!

Disciple X 09-27-2011 02:16 PM

Heres the close grip video with thumbs from smooth

I never go closer than index touching smooth or it turns into a wrist exercise... so all i'm really talking about is weather or not to move in 2 1/2 " or so on each side or stay where i'm at.

Thanks for the input so far guys...

Rich Knapp 09-27-2011 04:29 PM

With that arch its the same as my decline's. lol

Disciple X 09-27-2011 07:34 PM

Exactly the point rich :)

glwanabe 09-27-2011 08:05 PM

body width.

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