Close Grip Bench Press For Triceps

[@k3ith113]

Bro keeps abducting us to his basement to teach us the intricacies of lifting

[@AlexLeonidas]

Been training mostly at home since 2018! Best gains ever with free weights and calisthenics.

[@incidentus7626]

With the good ol “free protein in my van”trick

[@JordanAnimations3D]

@@incidentus7626😭

[@johannesschmitz6370]

​@@incidentus7626 free protein in that crusty sock

[@incidentus7626]

Pause

[@ashdaniel6011]

Two in the smooth one in the groove

[@parkerwilliamson1205]

Comment needs it's own t-shirt

[@benamitchell]

Beat me to it 😂

[@glen4392]

Underrated comment

[@FitOneswithVarun]

Love how Alex has new info that isn't recycled even when he has been doing this for 10 years. Like the strength curve hack is awesome for Torso Dominant people who love benching

[@AlexLeonidas]

Thanks Varun, always trying to offer a refined perspective even on previously mentioned topics. The details matter at this level!

[@FitOneswithVarun]

@@AlexLeonidas Was just talking to Sam Shethar about this, sometimes you hear a concept you are already familiar with in a novel way, or at the right time and it just clicks

[@muscleandmath2910]

I just saw you comment on the Eugene Teo video with Alec Blenis. Thanks for the time stamps there.

[@RMBLRX]

Again, it is the legend. Seriously, first it was reverse-grip bench, then BTN press, now this video comes out days before I planned to bring narrow grip into rotation. Thanks and keep it up!

[@thenew4559]

The thing that's worked best for me is doing close grip bench on an incline. This allows me to go so much deeper, so deep that my biceps are pressed against my forearms before the bar can get to my chest.

[@AlexLeonidas]

That's the one

[@stevehoostal6020]

Just found you. Love your content. Accident for me last year left me paralyzed. Gym is my freedom and your videos help my technique so much as I try to recover my lost muscle! Thanks bro!

[@manimal9871]

After all these years you still bring quality to your content, much respect for keeping fresh information from experience.

[@Wardabyad761]

Alex I can't describe how priceless your advice is it's crazy how you've changed so many people's technique for the absolute better including me. I'm literally doing the incline bemch technique you talked about in that one video and how you should grip it and allat and I DON'T HAVE TO TAKE A BREAK FROM THE GYM EVERYTIME FOR MY SHOULDERS TO HEAL!!! I did 56kg for 9 today for my first time:slow eccentric,explosive concentric and straight bar path lowered to the clavicles and it felt absolutely amazing

[@ZUCCI_xWolfxXZUCCI_xWolfxX-e8v]

The emphasis on elbow positioning is crucial. It really changes the way I approach this exercise.

[@ElDiamondCin]

I think this might be a good dip accesory: full triceps, less pec stretch and tendinitis + builds the lockout.

[@TheStrugglingLifter]

In terms of programming this, if you have an arm day, start if off with a compound for your triceps like the close grip bench press and then follow with isolations. Same idea when you squat, start off with your squat then follow it with a leg extension, sissy squat, etc. Supinated row or chin up followed up by curls. I accidentally removed DIPS, OHP and Close Grip from my program focusing more on lengthen partials at the bottom for my chest press and OHP was seated down behind the neck wide grip aaaaaand y LOST A TON OF STRENGHT in my tricpes. I never neglected or missed my tricep isolations in the mean time, as a matter of fact i always started my arm day with an tricep isolation 2 a week and despite this in 2 months a lose ALOT of strength on my tricep. My OHP went from 3 SETS 7 reps at 135lbs to 1 max rep at 135lbs. My Bench press went from 235lbs to 185lbs 1 rep max. My Chest isolations where super strong. So yeah, compound for triceps is a must as a base of strength for any muscle.

[@TheStrugglingLifter]

My Tricep Compounds for Arm day are now Close Grip incline press with BANDS, Over head Press with Bands, and DIPS (weighted with a slingshot)

[@TheStrugglingLifter]

I lost my triceps strength in about 2 months and I'm 2 months into focusing on compounds for triceps and not only have i finally recovered my strength but i'm also experiencing late newbie gains (based on how many reps i'm adding weekly to my lifts), so i'm on my way to surpassing my previous strength. It just takes a bit of time.

[@TheStrugglingLifter]

for my triceps isolation my lifts are triceps pushdown, skull crushers ez bar and rope extension behind neck with cables. I'm 3 years 5 months into my journey. About 10 SETS per week only on isolations. Plus the SETS on the compound lifts. Before losing my triceps strength i was at 4 Sets 87.5 lbs for 10 reps. After losing my strength, I was at 4 SETS 77.5lbs 10 reps and all of them at RPE 9.5/10. I track ALL my lifts on the HEVY app.

[@Patrick-kw3on]

So basically I needed this because my triceps always fail first on bench

[@AlexLeonidas]

Doubling down! Once this variation gets stronger, your normal bench lockouts will be much easier.

[@angmori172]

Serious question: how do you tell it's the triceps that are failing?

[@angmori172]

@user-zn9ke8um8s I was thinking more like 'because I fail lockout' or something

[@joe06051989]

@@angmori172if you fail off the chest it’s your pecs, if you fail to lock out it’s your triceps

[@molaakk]

I do this with my 30kg weighted vest and on paralettes for the deep stretch, I'll assume it has the same effect because ... Been doing weighted calisthenics the past few years and I went to the gym today to keep my brother company and I got stronger on my pushes even after having done chest earlier today. Last time I tried the 110's DBs on incline I got 6 reps, today I got 12 reps and keep in mind I already worked my push today.

[@davetheman2538]

Keep up these tutorials dude they are immensely informative and helpful, thank you for all your work! One of if not the best natty lifter of our age

[@n0name1450]

regarding the tip for long arm dudes (i`m 193cm), what i found works great is doing this on a slight decline (1-2 plates under the bench), this way you can lower the bar to the chest and it`s the same elbow angle as if you did a flat bench stopping 2 inches above the chest

[@tablotebeen-o1n]

I like how you broke down the strength curve hack. It’s something I hadn’t considered before.

[@efficacyled4401]

My favorite triceps exercise.

[@siddharthsharma3889]

I love this new type of content bro please keep it up!!!

[@AlexLeonidas]

More to come!

[@Verbux]

Loving this style of content and the focus on exercises. Notification bell is going on.

[@AlexLeonidas]

Preciate that homie

[@ew-zd1th]

There are one or more studies that the cgb are equally good for upper Chest growth, i think. Make Sense because of the more shoulder flexion

[@Eniovrolix]

Thank you alex for all your information your channel is nr 1 for info as natural lifter

[@LBJedi]

I’ve been using my sackable EZ bar for CG bench, and it hits my triceps like crazy!

[@AlexLeonidas]

Game changer, wish I had one!

[@Lautixx-no5yh]

hey alex could you make a video on Myo-Reps? Im sure it will be helpful for many. Better yet explained with your style

[@thenew4559]

Myo-reps are the only way I train calves now, the muscle stimulus is 100x better than straight sets to failure.

[@Lautixx-no5yh]

@@thenew4559 thats for sure man. Myo-reps are the way to go for certain muscles or lifts, and i think is a very underground/underrated technique

[@theovercomer2006]

Finally old school is coming back! Thanks for sharing!

[@nic0fpvnicolas606]

Loving this technique series. Lots of good info packed content that future lifters will benefit from

[@Soub_fitness]

This one is a true banger, I could never quite feel the triceps on m'y close grip, now I know why!

[@ignis6591]

Following your advice about conforming to your own body structured as fixed my bench press problems and re-invigorated the progress of my overload on the movement. Time and time again I got told to "take a more narrow grip" or "keep your elbows tucked," online and in person I got prescribed a one size fits all form. Couple weeks ago I said "fuck it," did the same test on the bar that you demonstrated by raising my arms up against the bar to determine my grip, flared my elbows when they felt like they wanted to flare. Not only has this improved how the movement feels, I feel a MUCH deeper stretch on my chest, it felt like the bottom of a Good Morning or elevated RDL but for my pecs.

[@SaeedAidaro]

I've been doing CGBP in a similar way since mid last year and the difference is night and day. As someone who has long arms, I've found that doing it in a spoto fashion stopping just an inch or 2 off the chest to be the best way for me to keep my delts from getting too deep of a stretch.

[@chamoy2864]

Could you give us some gymnastics rings standards? For 15 degrees decline ring pish up with a tempo(3-2-1), and for tempo ring pull ups. You’re the man!

[@jdaza1987]

Flipping my hands when doing push ups has completely changed my chest since you've put out your video. I appreciate that tip very much. I will try this!!!

[@NEIGH6699]

love this series. thanks for the golden tidbits brother

[@liamjohnson7887]

Tidbits has to be one of my favourite words.

[@NEIGH6699]

@@liamjohnson7887 fun fact: it's titbits in the UK where it originates but I like saying it how The Boogz does even tho I'm bri'ish

[@liamjohnson7887]

@@NEIGH6699 think I prefer the one with tit in it.

[@jasonmaguire7552]

​@@NEIGH6699tidbits in Australia

[@jhaysonn1635]

10/10 quality content. I'm keen to apply these tips (Running your novice program at the moment)

[@mastersironmantarmstrong7148]

Back in the 80s powerliters would bench with a genuine close grip like you demonstrated here (myself included) when working close grip bench. I was so surprised when I came on social media years later and see these guys “close grip” of shoulder width or wider or maybe a close grip for them is anything under 32”.

[@carlosfuentes_95]

I was always told anything narrower than my normal bench is considered “close grip” but never felt my triceps. I understand why now!

[@agg8355]

These are lethal. The spreading apart of the bar was the big cue for me. Just finished 3x8 at 135 lol. Thanks for the info!

[@molaakk]

Doing close grip push ups/ deep deficit pushups on my paralettes with my 30kg vest the past few years bumped my pushing strength through the roof. (maybe I should mention I weigh around 103kg/226lbs myself) Went to the gym to keep my brother company today (keep in mind I had a push day today). I played around and tried the 110's/ 50kg dbs on the incline and to my surprise I got 12 reps with deep stretch at the bottom. Last time I tried a couple of years ago I only got 6 reps and that's when I was fresh. Been leaning on the weighted calisthenics the past few years and it's paid off.

[@jacobnieves9505]

I’ve always done it with my index finger right where the smooth starts and with my long arms the arm bend is ridiculous, never understood why many people downplayed the triceps activation

[@blubbermammoth8426]

Just sitting here jorkin it

[@blubbermammoth8426]

My fault

[@bryansantiago392]

Real

[@lucajustluca8257]

And by it i mean

[@blubbermammoth8426]

@@lucajustluca8257 my peenaer 😇

[@Jaxserson]

@@lucajustluca8257 my peanits

[@983fjiwd32f]

thanks, this is the best exercise for the lateral head that I have done, have seen results already

[@alexanderstoyanov4284]

This video feels somewhat different, cant quite put my finger on it but i like how straight to the point it is

[@msbegaofnwha]

its literally just like all his vids 💀💀💀

[@charliebartlett5768]

I have always disliked the bench press, always felt discomfort in my right shoulder and it just never felt right. Recently tried to close grip for the purpose of the triceps, but i found that a shoulder width grip just outside the smooth and lowering the bar to my upper abs gives me the most intense chest stimulus, with way less shoulder discomfort.

[@MarianoGrande1]

These exercise tutorials are great.

[@ce8539]

Ladies and gentleman i am here to report that i have injured myself in the stupidest way i ever have: i was visitng my parents and they recently got 2 electric bikes. They can get up to 20mph. My brother and i proceeded to have a jousting match on the electeic bikes with foam pool noodles. On the fourth round i executed a smack with the noodle and it eneded up getting caught in the frame of his bike as we passed. It yanked my shoulder, and the pain did not stop for a month so i went to the dr. I got my MRI back and i have a minor SLAP tear of the labrum. Sayonara gains for a while. Hope yall doin better than me. RIP

[@xxxguarnicion2.051]

How you doing?

[@ChicagoScorpion]

Loving these secret videos.

[@weeny1240]

Yeah i never use to do close grip because it hurt my shoulders, but when i started doing partials this fixed the problem straight away

[@AbuZak14]

I use the closest grip on my cambered swiss bar (it's a Kubakai copy) it's been a real game changer

[@dipenlakhani6894]

2:18 Thumb away from the middle most knurling, absolute gold tip.

[@RowanWalker-j3n]

My benching strength has been increasing tremendously over the past 6 month at about 5 pounds a month consistently, however I noticed a month or two ago that I was struggling with my lockouts and found out that the reason I was struggling was weak tricep strength - switched to talon grip (thanks to you Alex, and hell, probably my favorite variation other then the classic flat) and close grip with extra tricep hypertrophy on the side and got 250 this week, when I was struggling with 220 three months ago. Thanks for the consistent tips and advice Alex, your knowledge keeps our gains goin'!

[@ezradanger]

The ez curl bar narrow grip is great. Getting it into position is a bitch if youre using heavy weight, but its definitely worth the hassle. Just use as much weight as you can get into position, and then do the amount of reps necessary to make that weight useful.

[@joejack1452]

7:40 you can shove a 10 lb plate under all 3 points of contacts on the bench to increase ROM

[@KurokamiNajimi]

Great video something else I thought of it narrow grips become more practical when doing a higher pin press. I don’t have strap pins so I just put towels over the pins makes a big difference in keeping it quiet and not crashing

[@scottgotti123]

Im doing cgp tomorrow so i better get a closer grip and drop the weight slightly, these videos are what us powerbuilders need

[@MeZoRH]

Slight decline CGBP paired with BTN Press made my triceps and shoulder grow the most.

[@oualidbro.c6196]

Bodybuilding close grip bench + chains + a board = ultimate tricep builder🤔

[@AlexLeonidas]

The ultimate combo exercise!

[@glennbishopbishthemagish]

Good video. I used to use an eazy-curl bar for triceps. Now I use a single dumbbell and the chest expander for triceps work. 🥩🥓🥚🍗🍖🍶

[@cryptalmath9027]

Hey, Alex, great video! I watched your simple way to build muscle video and started doing it I think me and many more would love and benefit from a video going deeper on the topic of progression especially with 2 sets. For example, how to do a top set and a backdown set with 2 sets. Love your content man!

[@claybowman1242]

Ive been using jm press as my main tricep lift for a while ever since basement bodybuilding convinced me (just broke my 16in plautue after months) I'm more into strength now but as a short arm guy with big pecs i bought in hard on triceps isolation for a big bench and have not regretted one bit. Might try these out eventually too for more variation, thanks for the ideas.

[@filip1351]

Close grip bench is the best tricep movement to 🐴🐔 heavy weights, been doing them for years, great movement. What do you guys think is a good ratio your close grip 1RM should be when compared to your regular bench 1RM?

[@GutsEnjoyer]

edging to this currently, for the testosterone boost of course!

[@fwoggangidk]

Hi, Alex, got a question. We all know the big 3 to be very fatiguing, but what about other bodyweight compound movements, like pull-ups, rows, push-ups, and dips? I want to know because, I don't know how close I can take them to failure and how often. In your latest Q&A, you said that 1 set to absolute failure for the big 3 was enough, but is it alone, or mixed with technical failure sets beforehand? For example, I wanna do 2 sets of pull-ups to technical failure then 2 drop-sets of pull-ups to absolute failure. Is this reasonnable?

[@joojotin]

My triceps are lagging definetely compared to my biceps. I wonder if close grip benching makes a lot of difference.

[@teamatfort444]

So…did you get ‘em bigger?

[@joojotin]

@@teamatfort444 Well not really.. I have however tried so many exercises and stuff that I have found one arm pushdowns to be the best exercise for me. Now its just matter of progressing in those. I dont think close grip bench or anything like that will do it for me, neither JM press or skullcrushers (I call em elbowcrushers, lots of pain) My arms are 42cm, I figure I still have around 2cm to go for triceps and 1cm for biceps to grow, will propably spend next 5 years to get that lol.

[@joojotin]

@@teamatfort444 One arm pushdowns with cuffs are goated.

[@baronmeduse]

If the arms are brushing your sides it automatically brings in your grip (commonly said by Brooks Kubik). Too close though and it disadvantages your wrist joints.

[@David1807m]

Alex you should do a series of road to 18 inch arms like your friend basement bodybuilding, i think you have the potential, what haven't you achieved? Even if it takes you 2 years, gains are gains, they come to stay

[@AlexLeonidas]

Problem is I'm 5'5. That's not a 2 year journey, more like 5 years and I'll have to bulk hard again.

[@David1807m]

@@AlexLeonidas Man you have no limits, remember that. And I'm not saying do it, focus on your own goals, you already achieved a lot and I don't know what can you upgrade in your physique, everything is just perfect man. It was just an idea for content, and anyways thank you for your effort man, your content is amazing 🙏

[@namhainguyen2251]

Thank you alex

[@bambik06]

my arms and forearms are very long and barely packed on any mass in my 1.5 year journey so far. I started isolating after first 6 months because I noticed there's an issue when comared proportionally to my torso. Earlier this month I started treating them even more seriously, added a bunch of modifications. I'll see where it takes me.

[@Hossam-j8h]

Good explanation, but at the end of the video, we need to see the workout from different angles. And is it the same muscle target comparing to ez bar?

[@cainm8808]

Your the man kiddo always teaching this old do new tricks

[@ApexPsyche]

Hi Alex. Do you use the JM press or have you ever tried it? An ancient legendary KZbinr known as croatianwarmaster made some crazy gains from it. Disproportionate arms. Insane.

[@vallero8155]

This guy has perfect form, a tip for new lifters is dont lift too heavy and try to do the lifts as slow as this dude

[@shaarrrrr]

Would this form be great on a smith?

[@jmat3287]

Legit asked for this video a couple weeks back, awesome to see you make it happen bro!

[@Ax69sxxds]

How would you program this into a current push day? Would you do this after the main primary pressing of the session, before additional accessories?

[@RDbodybuildingreardelt]

Great tips, I have long arms so might need to try that one with the pins!

[@pretty_flaco]

2:06 that’s what she said

[@michaellupu2080]

These form cues are amazing! I just tried it, with the sideways elbow bend and more vertical bar path (towards the nipple line) as opposed to what I've done till now (elbows tucked hard, with a more sweeping "j curve", bar touching the bottom of the sternum) and MAN, what a difference! Thanks my man! 🤜🤛 Would you suggest the same form cues for floor presses?

[@ScrubDaddy265]

Since you referenced diamond push-ups…I do an elevated, deficit variation on the diamond pushup, that I call the Chevron. The hand platform configuration looks as the name implies, but open enough to allow the head to descend past the hands, which are under the chest with the tips of the thumbs touching the nipples. I wonder if this is close enough to narrow grip bench in your estimation.

[@salxonico]

And it’s not an isolative movement but compound still a chest and delt movement.

[@jonahfitpro]

Perfect timing seeing this. I was just about to replace close grip bench in my program because I thought it wasn't building my triceps enough lol.

[@ruisantos3451]

Always great great advice bro, thanks

[@aitorramos4384]

My favourite bench accesory

[@marcinkolek252]

I love the new form of tutorial content

[@WildlifeWindow]

Or if you really want to hit the triceps, just do a decline skull crusher , elbows back. or a standing triceps ex. This is also a chest builder... as its a compound movement. And front delts. To make the arms bigger, isolate them. But do your compound lifts as well.

[@IdeaCollector]

Lookin good right now, Alex.

[@daysayday12]

Any tips/changes to form when using dumbbells instead?

[@terminator_405]

As a guy with long arms it's crazy to me that people would ever try to bias a barbell bench press to hit more triceps. I can never feel my chest in barbell bench or dumbbell bench. Yes I touch my chest with the barbell and I touch my delts with the dumbbell on the way down, yes I have a small arch so that my scapula isn't pinned and my front delts can be below my chest, yes I have about a 45 degree angle from my shoulders to my elbow and half repping the bottom half of the movement to cut out the part that has zero chest activation just puts a bunch of pressure on my elbows.

[@ErikTheHalibut]

As someone with longer arms, does anyone else find this more comfortable? I find that when i bench normally, i get some shoulder strain afterwards. But when i do a close grip (elbows pretty close to torso) it relieves my shoulders of a lot of the stress. Idk what it may or may not be doing for my arms, but i prefer these to an actual bench press just because they feel better and dont leave me crippled for the rest of the week lol.

[@mastermemo2187]

My problem with really close grip is (elbow) joint pain. Mainly because I started doing tons of Isolation work for triceps. I even do 4 sets of triceps before my bench press followed by more isolation work. Nevertheless Switching to Incline bench press solved my issue almost completely.

[@raymonddiazrd]

Definitely trying these next chest day!

[@AlexLeonidas]

Also good for an arm day opener!

[@JaumeMiralles-e5c]

Alex please tell us your thoughts about EZ Bar close grip press

[@alexabela3730]

Great video. One question. Whenever i do this exercise on incline, i get a great pump in my lats. Why is happening?

[@mattc4266]

Alex you gotta get the BOS Rackable ez curl bar for CG BENCH

[@AlexLeonidas]

That would be optimal!

[@jakezaragoza6091]

Great video Alex !notes taken💪🏽

[@martinverma2173]

Alex, what do you say about EMG data indicating that CGBP is not much different from a standard bench press in terms of muscle activation? Personally, I noticed that after CGBP I can do skullcrushers and pushdowns with minimal loss in strength which indicates to me that it doesn't work triceps very well. I think it's a great bench press variation, though.

[@Smiles216]

can you compare the close grip bench vs dips for trizeps development?

[@Steven-jn2cw]

"ya wanna put one or two fingers in the smooth" - Alex

[@lucafini8768]

Actually us powerlifters call "close grip" when you put your pinkys on the rings😂 because the "normal" grip is index on the rings. But that's only because, using a closer grip as a variation, if you go even shorter with the grip, then the setup changes too much. We use it to have transfer, doing a lil more rom and get some specific hyperthrophy. Obviously as a bodybuilder is far different. Great video

[@tbarkley]

Does this also apply to taller lifters with long arms

[@pterpsvin8887]

Thoughts on Revival fitness vs GVS and NH?

[@NEIGH6699]

I think Alex stays away from drama which I quite like about him, even tho drama is fun

[@RDbodybuildingreardelt]

Alex is beyond that bs. Which is why he is my go to over the over noble natties.

[@Panagiotis1709]

My main tri builder is the french press and I also go heavy on dips. Do you see the close grip bench press as an extra to the french press or an alternative?

[@willswanson2145]

Damn, those shoulders are looking natty yolked. Orangutan build here, benching never built my triceps. Maybe I’ll give these tips a try, but I seem to respond better to overhead extensions and skull crushers behind the head right now.

[@bao8027]

can you somehow setup chains safely for training without having extra chains to attach them to?