TODAY'S CLOSED GRIP BENCH SESSION!!

[thewickedtruth]

After getting alot of advice on from the vid clips on how to do these properly. I brough my grip in to where my hands touched and brought the bar down to my chest. I noticed two things, ONE bringing it all the way down doens't hurt my shoulders like it used to and TWO doesn't hit my chest like i thought it would but does stretch the shit out of my tris at the bottom WHICH I LIKE!! The only negative thing I can say about doing them with this narrow of a grip is that even with inzer wrist straps, it kills my wrists. My right wrist almost folded over backwards before I could rack it with 405.I wonder if I can find a happy medium here. Maybe if I went back to my original comfortable grip width or just hair inside and brought it all the way down, I could have the best of both worlds. I can't think of a way to actively strengthen the wrists beyong forearm work.


I know there was alot of talk over my videos on this topic and wanted to share today's little shit fest.

[2big4u]

you narrow grip 405,damn thats crazy weight bro.

[WOOO]

i do close grips with my hands about 12 inches apart and i bring the bar down to my mid stomach with my elbows close to my body

[thewickedtruth]

i do close grips with my hands about 12 inches apart and i bring the bar down to my mid stomach with my elbows close to my body

Yeah my typical grip width is pink on the rings. MY hands are so big that it gives me 8in of space between them. It gives me perfect pressure down my wrist but I was told that it's not close enough to matter. Tried that and I know it's bullshit adn I postedt his on my PL forum I go to and they said no one ever shoudl close grip closer than the pinkies on the rings, any less will eventually destroy the joint structure of the wrist and put you out of commission wrist wraps or not! I do know now that coming down to my chest to touch doesn't hurt my shoulders adn my tri's scream at teh bottom. That's what I want!!! I might not rep 405 for 4-5 but I know I can get it for a closed grip double with taht grip width because it doesn't hurt and I can focus on the pushing. Like I said, my wrist started to collapse wtih that weight before I could rack it at that angle. At least I tried and learned something new!

[MisterMagoo]

i'd bet anything your wrists fold back and your shoulders hurt because you're in the smith and using a grip way too close.

get under a free bar, grab the bar about an inch inside shoulder width. your elbows can stay as tucked as you need 'em to and your wrists won't bend at a weird angle. plus you won't be forced into an unnatural path.

[thewickedtruth]

i'd bet anything your wrists fold back and your shoulders hurt because you're in the smith and using a grip way too close.

get under a free bar, grab the bar about an inch inside shoulder width. your elbows can stay as tucked as you need 'em to and your wrists won't bend at a weird angle. plus you won't be forced into an unnatural path.

Shoulders don't hurt no matter what I choose to do anymore and the wrists hurt because of the angle they sit at at that close of a grip. Put your hands together like you're holding a barbell! Tell me how that can be anything but harmful? So I'm doing what a few of my buddies have told me to do and going with 8 or so inches between my hands like I was doing and coming down to my chest. Today's another arm day so I'm going to be doing them all the way down again with the proper grip and see how I like it. The reason why I'm still on the smith is becuase of my elbow which is pain free for the past week or so now so I'll give it awhile longer then start incorportating a little of the free weights then move back onto them full time.

[mesmorph78]

... dont let anybody tell you close grips should be don with touching each other.. i do mine with both hand in the smooth part of the bar.. as in not nothing the gnarled part of the bar.. close enough for me..

[mitchyboy]

close grips with hands touching is asking for trouble, unless you can find a good ez bar

[theworm]

i keep about 10inches apart.  easy on both the wrists and shoulders.  Drop some weight and pump it out.

[danielson]

I do them with just enough room for my thumbs to touch each other, too close?

[Man of Steel]

I take the term "close grip" and change it to "a little bit closer grip".   I keep my hands just inside shoulder width and adjust it until I feel the stress on my triceps.   Trust me, keeping your hands really close will damage your wrists.   I've stress fractured my right wrist due to heavy tricep work and it's not fun.   

[thewickedtruth]

I take the term "close grip" and change it to "a little bit closer grip".   I keep my hands just inside shoulder width and adjust it until I feel the stress on my triceps.   Trust me, keeping your hands really close will damage your wrists.   I've stress fractured my right wrist due to heavy tricep work and it's not fun.   

Yep. Alot of powerlifters I've talked to say that close grip is a grip around shoulder width or a lil bit closer. Anything closer and your wrists might as well be pressed against a bench grinder for the same kinda effect.

[slaveboy1980]

you narrow grip 405,damn thats crazy weight bro.

no he doesnt...he lies about his lifts in everythread. probably a sarcasm gimmick account.

[Man of Steel]

no he doesnt...he lies about his lifts in everythread. probably a sarcasm gimmick account.

AHAHAAHAH!!!  I didn't wanna say nothin and just address the wrist issue, but yeah.

[Hedgehog]

Shoulder width, or slightly more narrow.

[JasonH]

Shoulder width, or slightly more narrow.

Agree. No point having it any narrower unless you've got access to an EZ curl bar and a strong spottter to hoist the weight up.