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Old 09-12-2010, 09:58 PM   #1
Jeff Yan
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close grip bench press

Recently there was a video of Mikko Salo doing close grip bench in a CFJ video. Are there any CFJ articles or other CFJ videos that discuss close grip bench presses? Know of any other internet resources that have basic info on this lift that aren't necessarily CF?

Thanks!
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Old 09-13-2010, 08:25 AM   #2
Chris Mason
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Re: close grip bench press

What would you like to know?
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Old 09-13-2010, 08:31 PM   #3
Jeff Yan
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Re: close grip bench press

Just the basics like how and what the benefits are relative to regular grip bench. Perhaps an expected ratio of weight comparing one's close grip to regular grip.
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Old 09-13-2010, 08:42 PM   #4
Eric Montgomery
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Re: close grip bench press

How: I've usually seen it prescribed with hands spaced at 16" which is the width between the knurling, though you could obviously go closer. Focus on the same stuff you'd do on a regular bench--big chest, elbows ~45 degrees to body.
Benefits: CGBP works your triceps moreso than your chest. I've found that my press has gone up as a result of CGBP and weighted ring dips--easier for me to push through the forehead-level sticking point.

Based on my numbers and what I've seen from others, I'd expect your CGBP 1RM to be about 5-10% less than your bench 1RM. But YMMV based on anthropometry, which muscle groups are stronger, etc.
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Old 09-14-2010, 08:16 PM   #5
Chris Mason
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Re: close grip bench press

As stated, close grip pressing places more emphasis on the triceps in a relative sense. If you strengthen your close grip bench you will see a nice carryover to your overhead press as your triceps will be significantly strengthened. As to the elbows, actually your elbows will be closer in to the body during the movement.
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Old 09-14-2010, 08:40 PM   #6
Thomas Green
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Re: close grip bench press

Love this exercise
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Old 09-15-2010, 05:55 AM   #7
Mike McGee
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Re: close grip bench press

Quote:
Originally Posted by Chris Mason View Post
As stated, close grip pressing places more emphasis on the triceps in a relative sense. If you strengthen your close grip bench you will see a nice carryover to your overhead press as your triceps will be significantly strengthened. As to the elbows, actually your elbows will be closer in to the body during the movement.

Ditto.
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Old 09-15-2010, 06:44 AM   #8
Jeff Yan
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Re: close grip bench press

Did I read somewhere that Poliquin (or perhaps someone else) is really into close grip?

Any sources that give rationale for why this would be preferred over the regular grip?
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Old 09-15-2010, 08:19 AM   #9
Matt Corley
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Re: close grip bench press

Some use b/c they aren't able bench with a regular grip (typically because of shoulder issues).
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Old 09-15-2010, 09:59 AM   #10
Joshua Murphy
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Re: close grip bench press

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Originally Posted by Matt Corley View Post
Some use b/c they aren't able bench with a regular grip (typically because of shoulder issues).
This. And the same goes for floor presses.
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