Close-Grip Bench Press Guide | 3 Mistakes to AVOID

[@vincentbarraza1115]

My wrist felt like it's about to break when i lifted 70lbs... Glad i watched this.

[@joeychavez3796]

Same! I did 85 today and my wrist was in definite pain. Hopefully it’s better next time after incorporating this.

[@jeremy4845]

I literally just did the same thing. Wrists felt tons of pressure on the first set, so I hit google

[@madhash83]

Try what he's saying, you can also get wrist wraps

[@Bigcouz666]

Haha me also

[@glassofwater281]

I was able to do 130lbs for 6 reps pretty easily, then I tried again, messed up my grip, didn't have clips on because someone else had my bench's clips and some weights fell. I didn't get hurt but that was kinda scary, gotta practice that grip

[@up-statestrong4451]

Good stuff! I've been using close grip for a couple of months now and realized my grip was way too close. Thank you

[@up-statestrong4451]

I also noticed that if I go too close with my grip, my elbows flare out more which in turn takes less of the stress from my triceps (where it should be) and places it more on my chest.

[@Natureboypkr2]

I used to go too close and noticed the same thing.

[@bonoboapebra2822]

man said discomfortable

[@loriechase4101]

Ha I just noticed the same thing..lol

[@mellebo4112]

Don't bring hands too narrow Point of contact on chest might be lower Elbows not tucked in too much Pack shoulders Shoulder width grip

[@connorbeatty523]

It’s exspecially discomfortabable. Solid insight 👍🏼

[@kylecraig6789]

Thx for the tips! I love this lift, but am always scared because I once hurt my shoulder. I think I must have kept my elbows too tucked in. Gonna try it today with some light weight.

[@Barbend]

Let me know how it goes! - Jake

[@imchase7796]

I just started doing these and I can feel so much tricep activation. Should have been doing these the whole time, and definitely already increased my bench

[@CoreyandRemy]

Same here. I think If you wanna target triceps that’s ok

[@Khdeeddcccccew]

I hurt my “front shoulder” last night when i tried this exercise. Now i realise it is because I tucked my elbow too close to my body and cause too much pressure on it. Thankyou for your videos and i will be more careful next time 😁😁😁

[@maddawgzzzz]

Thanks man I appreciate you sharing this. I've been doing pulldowns and skull crushers for the last few years, and it was time to add a new exercise to my routine. I used your advice and my triceps are blowing up. Thanks!

[@thomasthompson6030]

Very helpful! My lifting buddy and I started doing this without knowing proper width. I think we were like you - almost touching our hands in the middle, but it never quite felt right. Great explanation

[@dreturner671]

I recently stopped tucking my elbows and miraculously my shoulder stopped killing me. Great info thank you

[@kolisionn]

Did he say discomfortable? LMAO

[@chiragparsoya3754]

So what? Wtf As he like let him say bruh!

[@liudizzle]

Sounds like a real word to me

[@YoursTruly78887]

Gym bros 😎

[@CdLobo]

@@chiragparsoya3754what did you even say?! 😂

[@jaynole]

Lmao…yes he did

[@kamo7293]

the contact point on the body will be lower, and I try to guage with an empty bar where that is that the elbow is below the wrist vertically, "stacked" as its called. if you've never done the movement before, a few empty bar sets are very useful for technique mastery

[@brwoolery]

Did he say discomfortable?

[@BobGreeneCreates]

Came to the comments for this, lol

[@brwoolery]

@Lxnkzi Okay I might have heard it wrong. I played it back a few times and couldn't tell.

[@brwoolery]

@Lxnkzi Ok I played it again and I think I disagree with you.

[@simon_quinn]

Exspecially

[@matthewmorley261]

Took the words right out of my mouth

[@The_Dark_Knight_32]

Thank you for this video! I started with my hands too close AND I was focusing too much on tucking my elbows. I tweaked the crap out of my shoulder when I went heavy. 🤦🏾‍♂️

[@VeN0m88]

I'll say this when I brought my hands together just doing plates on each side , My forearms felt isolated and I had a great pump.

[@fatalcheckmate187]

Paused in my close grip workout cause it felt like I did it wrong. After this vid it felt better right away.

[@MenOfMaturity]

12 to 14 inches apart is best for close grip for regular bench press as well

[@MenOfMaturity]

I mean 12 to 14 inches apart is best for close grip press and if u just want the strength wrist muscle I say to do 8inches apart or 4 and keep the weight 135 to 165 no more than that

[@kennynakawaki]

Repping 1 plate (135 lbs) for 3x12 right now after switching from Skull Crushers. So much fun 💪🏻

[@camderb8761]

I messed my wrists up badly doubt these with too much weight and bad form and couldn’t do upper body for over a month it really set me back

[@Judoman]

Excellent guide, great for older Bench worn lifters also!

[@1111comment]

Important video if you have any shoulder issues. Too many videos emphasize tucking your elbows in

[@sukhoi30yethu]

Does the bar have to touch the chest, in heavier sets, I stop mine 2 3 inches above the chest, is it fine to do so?

[@Barbend]

That's a question of personal preference, but I were coaching you I would say that's totally fine. For one, touching the chest is not necessarily needed if you're achieving a majority of the range of motion and contracting correctly throughout the second (AKA performing the movement and achieving the range of motion that supports its intended uses + adaptations). And two, in the close-grip bench, sometimes full depth can cause discomfort in the shoulders, so if you're stopping a tad short, then I don't see it as an issue! - Jake

[@ronnietheronnie4737]

Just had to make sure I was doing this right

[@Grioh]

same LOL

[@oscarlissel3062]

What head of the tricep does it work

[@karinamahoney9239]

This was super helpful, I was elbow tucking and knew it didn't feel right.

[@rubencastro8208]

Expecially?

[@darkndeed6311]

Good info. How did u shoot this whole thing with your j hooks at different heights? That would drive me crazy

[@Andy.Moods-Trinidad_and_Tobago]

The last part of the video is the best. HAHA

[@stanbancroft1054]

That was like the best well explained close grip bench press video a man could ask for thank you so much

[@vipequ7282]

when i should do close grip bench press, stricte after bench press or at the end of training

[@nattybynature1262]

That grip is waaaay too wide for close grip 😄 honestly, the "too narrow" grip is what has worked for me and training partners for years and it's how I coach it. I get INSTANT lateral head activation with a "thumb length" grip (length of both thumbs).

[@Barbend]

Really? That's so interesting! I love that the differences in coaching methodologies here. When using that grip, how do you load your close-grip presses? Do you ever run into wrist discomfort using it? - Jake

[@nattybynature1262]

@@Barbend Sorry if I came off as critical in my initial comment, you know what's interesting, I'd actually refused to adopt a closer grip for a while starting out! 😄 but once I gave it a shot, I finally started feeling my lateral tri's. In the video, I don't think you mentioned why you stopped doing it ultra-close. Why did you? No wrist discomfort really, we keep the bar at the bottom of the palms. Because I'm on hand to spot, I sometimes even recommend a suicide (thumbless) grip.

[@Barbend]

@@nattybynature1262 Not at all, man. I didn't perceive you as being critical whatsoever! I love these conversations because it highlights that there are multiple ways to approach and train exercises. I switched to a wider grip for two main reasons, 1) wrist discomfort, and 2) a slightly wider grip is often better for clients who have problems truly setting for the bench to begin with - basically it helps me ensure that they're not being pulled into internal rotation at the shoulders when I'm not with them in the gym to watch. Hmm, I might experiment with a closer grip again soon with lighter intensities to see how it feels! - Jake

[@nattybynature1262]

@@Barbend it's been a pleasure, thanks a bunch for responding. I'll use that tip if I ever encounter such clients. Cheers Jake

[@i_am_kabir_singh]

So much informative

[@michaelsofine]

I too realized my wrist strength effects close grip as I start to do it my wrists will curl, as I noticed yours stay in the same position. For this reason I have to use lighter weight for this lift, ironically I now people who are better at close grip than regular or wide grip indicating stronger arms weaker chest, for me wide grip is easiest

[@michaelm4021]

Excellent instructional video. Thank you so much for posting it!

[@_itsmunah]

It’s all relative. People have different arm lengths/ body size. Hand placement is whatever is comfortable

[@seanwesthoff7141]

Thank you for such a well informed video. I really appreciate the mechanical analysis and understanding of slight variation. I've just subscribed based on this only.

[@tehxperience]

did you say ekspecially?

[@8signs]

Ay man. Not goos to point out small stuff like that

[@benoflaherty4136]

Very helpful info thanks 👍

[@1azyb0t]

“Kilos Not Pounds”... proceeds to close-grip bench with 55 lbs bumpers

[@Vamavid]

0:45 "discomfortable"

[@gammatnt]

Thanks you 👍

[@KenWrestle]

Use a EZ par with super close grip

[@acook213]

Wait… I just realized what his shirt says. As an American, I love it!

[@josephpruszenski4822]

Thanks man form improved 👍

[@californiarepublic5105]

Good video, just what I was looking for

[@Barbend]

Thank you! - Jake

[@veselyarnost]

This helped me so much, thank you!

[@weeb5495]

so we need to arch our back with this bench press variation?

[@Anujsaini0408]

Great. Keep posting!

[@chadgeri]

Really helpful and to the point. Thanks!

[@rockys2ndmomma]

Hey it's Jake my fit friend!❤

[@stevenanderson7194]

Very helpful!

[@nav6593]

informative and straight to the point, u get a thumbs up

[@TheGreatAli02]

Is it necessary to touch ur chest? I have very long arms and my elbow gets stressed if I go and touch my chest so I keep 4 inches off the chest when repping

[@Lee-os1if]

Very informative video mate, love it

[@jeffreybabino8161]

Hi great video thanks for your time and help 🏋️

[@DEZUSD]

I believe I went to close yesterday and today my elbows are killing me!

[@maurog.ocaranza4142]

This video saved my wrists.

[@rajkavinkumar]

Good pointers

[@alonzogonzalez2813]

Do you arch? I’ve read that If you arch your back it work chest allitle more. Or am I wrong

[@Jnvlv247]

"Personal trainer" came up to me and told me to put my hands narrower than shoulder width, it was at the first smooth parts of the bar. Not touching but not shoudkwr width 😂

[@davidhinojosa5559]

Good job.

[@bossysakera6762]

Thanks Sir

[@prismatic90]

do you bounce or do paused on bottom for cgbp?

[@dimitris90schild92]

Best video ever

[@robbertgilbert4230]

How heavy should I load this up to

[@MrAWall62]

Great vid

[@randellbigr1960]

I wouldn't lockout the elbows ....doing a close grip bench your relaxing the tricep on the lockout. some will say your squeezing the tricep but defo not when your hands are gripping the bar you can't do both at the lockout position trying to squeeze to the tricep your more likely to be squeezing the forearm from the hand grip

[@ChrisFotosMusic]

tucking the elbows puts the shoulder into internal rotation? that doesn't make sense to me

[@ranveer5854]

2:30

[@saxonelyaman9212]

Just a little confused can you elbows move a little outside of your wrists cuz u said earlier that the elbows need to stay under the wrist, but it looks like his elbows are outside the wrist in the last bench

[@Barbend]

Yes they can and if they do it's the end of the world. What needs attention is when they're flaring, but a little discrepancy is okay. My elbows come out slightly, but for the most part they're relatively close to being under the wrists. - Jake

[@saxonelyaman9212]

BarBend thanks!

[@tomd4748]

He said discomfortable 😀

[@rtd6840]

Damn I’m new to working out and was wondering why I could only bench 115. It’s cuz I was doing narrow grip LOL

[@Noeton]

That Russian imitation at the end 😂

[@pieterhamers2583]

I couldn't finish watching it. Because the j-cups weren't at the same hight.

[@blakesimonds994]

I like his shirt

[@Jimminityjabooboo]

My wrists almost exploded with 95 pounds . Thanks for his video.

[@manuelshezad761]

im benching more on the close grip than on the normal grip😂 proves genetics are real😂 good arm bad chest genetic

[@walawala2126]

Can i arch my back

[@formepvp]

Can a very narrow grip be used to train forearms? or is a very close grip bench always wrong.

[@matttyfresh]

expecially?

[@raak_in444]

I have to do close grip cuz my bench is very narrow

[@jplb96]

I hate when things are discomortable!

[@davidh7088]

Ekspecially

[@garyrobinson3124]

Eckspecially

[@sorryrocco]

Im close gripping about 220lbs.

[@dropas4136]

Great.lets go whacko- yeahh

[@Sara02]

👍

[@cxvii6812]

I see I've been doing the grip placement wrong

[@keefedelafuente6130]

What pants are you wearing bro!

[@danielgeorge6785]

you look like a ripped jerry smith but with a beard

[@diggydowdiggydow]

Ekspeshally

[@titzmageex]

I just watched kai grenne say the closer you go it targets triceps better.

[@KaptainKerl]

kilos not pounds shirt and uses pounds plate. gj

[@Ammar88ist]

Did homie just say discomfortable?

[@medium3031]

Please say eSpecially instead of eCspecially

[@alexz2702]

Your shirt makes no sense bro.

[@garychristopher5480]

You dont look like you lift and are in bad shape what a joker

[@jimd6641]

You gotta be kidding!

[@matthewryland1893]

It's your choice but please give your life to GOD before it's too late and he will forgive you of all your sins

[@echannel2798]

2:35