I just tried the close grip bench press yesterday and it's going to take some getting used to, but I certainly see the benefit of the exercise since my tricep strength could use some help.
I played around with the weight, and wasn't quite sure where I should be. I am using much lighter weights with the close grip that with my normal grip bench press. Any ratios that seem to be the "norm" for the close vs. normal?
I have no idea about "norm" but for me it was like half. But I had a low bench, bad shoulders, and wow… haven't really benched in a while. But it was a significant difference for me.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Mine is more or less the same, but close grip puts far more stress on my elbows. I find it easier to do a board press if the goal is to get more tricep involvement (or reverse bands/chains etc).
I started benching again last week and used a closer grip with great results. Last time I benched regularly in my routine (about 4 months ago), I got 2 reps with 205 (wider grip) while my last chest workout I got 4 reps with 225...could be the form change or just the fact that I've been progressing with DBs the last few months (and I know I'm very weak lol).
Last edited by Josh Rider : 06-01-2009 at 09:16 PM.
This varies a lot depending on body shape and grip width, since a "standard bench width" has quite a range, and "close-grip" width also has quite a range.
For me, I believe the ratio is about 80-90%, though I've never tested close-grip bench maxes, nor do I intend to. Standard bench width is with pinkies just inside the ring, and close-grip is with index fingers on the smooth part between the knurling. That would put close-grip at 12-16" and standard at 24-28". I may be completely off on the inch measurement, since I don't have a bar or ruler on me, but the bar-relative measurements should be accurate.
a few months ago, when i was benching, i was actually stronger on close grip because that's the way i mainly press. Taking a wider grip just felt weird to me.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I don't really like the close grip as it feels weird, cuz i dont really feel much of my triceps being worked but rather, it's my shoulders and chest.
Plus, I feel suffocated.
__________________
Mind like water.
See, the human mind is kind of like ... a pinata. When it breaks open, there's a lot of surprises inside. Once you get the pinata perspective, you see that losing your mind can be a peak experience.
I don't really like the close grip as it feels weird, cuz i dont really feel much of my triceps being worked but rather, it's my shoulders and chest.
Plus, I feel suffocated.
When using a close grip your elbows have to tuck in more, most people are going to be touching at the bottom of their rib cage or so.
A common mistake with the close grip press is taking your grip far too close as well. A hand width in from your regular grip is enough of a change too activate more triceps without changing the movement pattern so much that the loading is substantially decreased.
I would say for most people, your close grip you want at least to be an inch or two out from the smooth part of the bar on a standard bar.
I used to do close grips where my thumbs could almost touch each other if I stretched them out. I have since found out that is too close, it puts a lot of strain on your wrists having them cocked sideways like that. Now I go about 12" apart, where my wrists are really tight against the sides of my chest. I'd estimate my max close-grip weight is about 70% of my max regular bench press max weight. With my old incorrect grip it was probably closer to 50%.
I just tried the close grip bench press yesterday and it's going to take some getting used to, but I certainly see the benefit of the exercise since my tricep strength could use some help.
I played around with the weight, and wasn't quite sure where I should be. I am using much lighter weights with the close grip that with my normal grip bench press. Any ratios that seem to be the "norm" for the close vs. normal?
Close Grip vs. Normal Grip Bench Press
Linear Mode
