Close Grip Barbell Bench Press | Arm Workout
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- čas přidán 26. 08. 2012
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Okay. So today, we're going to go over a close grip barbell bench press.
A lot of guys perform this in the bench press rack. That would be the
normal way to do it on the standard Olympic straight bar, the 45 pound
straight bar.
Your grip for this doesn't have to be too close. A lot of guys put their
arms with their hands together, when that could really do damage to your
shoulder. I like to stay at least thumb, if not more. I have my clients
go shoulder width apart for this exercise. I'm going to be performing this
with an easy bar on this bench. Generally, you'd have someone spot you.
Because it's a press, you can go heavier that most exercises. It's a
compound movement, meaning you’re working a lot of muscles at the same time.
Rep guys, if you're looking for size, you want to shoot for 10 to 15 reps.
If you're looking for strength, the rep range is, kind of, lower, shoot 4
to 6. If you want power, which is speed, it's 1 to 2 really fast reps.
So, a lot of athletes you'll see use1 to 2 low reps. Whereas, a body
builder would use a heavy weight, but still get his 12 reps in because
that's best for hypotrophy, which is muscle growth.
So to do this, again, any time you do a line exercise, the 6 points of
contact; left foot, right foot, butt, shoulder blade, shoulder blade, and
hip. Now this, again, thumb distance apart at least, you want to keep your
elbows by your side. You don't want to flare them out because you won't be
working your triceps as much. You keep the concentration on your triceps, if
you keep your elbows in close to your body.
Now, again, this is an exercise that you can go fairly heavy with. And
when you see guys going to heavy, you see their butts coming up, you see
them moving back and forth, completely unnecessary. You want to make sure
that you have a weight that you can control all the times.
Now with this, again, breathing is very important. Any time you work
against gravity, breathe out. So as I'm pushing, working against gravity,
squeeze that triceps. Don't walk it out because that will do damage.
Always keep a nice soft bend, and the hurt, actually release the hand with
that. It's a lighter weight.
So, again, come down. You don't necessarily have to touch your chest, as
long as you keep tension on that triceps. And really try to get that mind
muscle connection where just using your triceps to push this bar up. If
there's a big tendency in using your chest and your shoulders to muscle it
up. But if you concentrate, you can really keep it in the triceps. Come
down. Stretch it right there. Push. Squeeze. Very controlled. All 6
points are touching. Feet are on the ground. Butts on the mat. Shoulder
and head, all well placed. And that's your line close grip bench press. - Sport
When I did these, I had my shirt on. Did I do it wrong??
Hi brett, since i have found your video ,i never seen anybodys videos at all,bcos u r the best,good luck mate
One of the only ehow series thats actually good.
Really good videos , thanks man really helps.
I just happened to come across your bic and tri workout. I want to thank you for making each one easy to follow. My question out of all the bic and tri how many bic and tri exercises should pick. I know I can not do all in a single workout. Thanks again!
Thanks
you are right man. I try it
Great video
Thanks it's work for me
thanks man
Thanks brodie
waiting for next class.
Thank u sir
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wow man thanks for the tips on rep ranges really helped!
If you Bench with a ez bar but you hold it wide. Do you train chest instead of triceps
thank you
This guy knows his stuff, has he got his own channel i can check out?
Yeah it's called G4PStripperSteroidHead
@@FirstLast-rm7mb you sound buttmad.
Is it better with straight bar or this one for triceps?
@Just Dwyne nice reply dwyne. You’re only 8 years late
is this for triceps,and chest only?
triceps!
Holy shit! I was just simply searching how to Close Grip Barbell Bench Press, and i clicked this clip, then he came up! OMG~!!! I was shocked! He's so my type of guy! Now I got turned on! And I need to do something about it before I hit the gym if u know what I mean.
Does this makes chest muscle growth?
Triceps bud
The tricc
Guy looks like a white hulk
Use a 3-4 inch false grip in the center of the bar with the bend there facing downward. Lower all the way down and press up. Use 12-15 reps for sets. I am 62 and have been training since 1968 with a 19 inch arm and NO steroids ever unlike this puffy guy. I can stills simultaneously seated press on a 80-degree incline 100 pound dumbbells for 8-9 reps per set.
This "puffy guy" is great for workout tutorials why are you insulting him for using steroids? Especially since he never claimed to be natural 😁😎👍
that is triceps ..exercise..?
Yes.
Repetation... its the long version for rep
Repetition
Yer I know that. I just meant that it is spelled 'repetition'. Repetation is not a word.
do you have psoriasis?
We dont know
Have you seen "Six Pack Strike?" (do a Google search for it) It is a quick way to get ripped fast.
lol this dude have to do definition ( fat loss)
He has a lot of defined muscles . His muscles are not flexed they are relaxed including his abs
+Eddie Rattlehead he's bulked
rep = repetation
* cough steroids cough *
you still have to work as hard as anyone else when you're on steroids tho, it just allows you to work longer and more often
get steroids and get as 1/4 as big as he is... I beg you
*cough jealousy cough*
Richard Calf quit bitching and work
@@LordWout No you don't, a natural will always have to work harder than someone on steriods.
what the fuck is a repetation?
Steiroids
Asteroides