[quote]Magnum300 wrote:
if it does count as both then I have to drop it cause i’ll be overtrained doing more than 16 sets[/quote]
gtfo troll
edit
well it seems that you have a picture posted, so maybe youre not a troll.
If that’s the case, I feel bad for you. Hopefully you quickly open your mind to what really matters when it comes to making progress as a bodybuilder.
[quote]eightohfive wrote:
just did some close grip bench today for my arm day… for the close grip, i’d say i would NOT count it as a chest exercise if you are doing it correctly, elbows tucked in throughout the motion. That is my personal opinion. Yes, it obviously requires your chest to do a little work, but it should not serve as a chest exercise. I’ve never gotten a sore chest from it.
Close grip chinups will work your back, if you focus on form and “pause” at the top. if you pinch your shoulder blades at the top of the movement i could see it giving your back a decent workout. But as with the close grip bench, i would not suggest replacing your standard back exercise, such as pull-up or wide grip pullup with a close grip if youre trying to hit your back. both the wide and standard grip blast your biceps as well as your back, so why not do one of those?
)[/quote]
Are you seriously trying to explain what a specfici movement ‘counts as’???
Is this real life?
That is absolutely a compltely backwards way to choose exercises.
You choose exercises based on what they do for YOU. Not what a textbook SAYS theyre supposed to do.
That means that there is no possible way you know how extensively a close grip bench press hits another persons arms or shoulders or pecs.
CGBP done with delts grip, 2’ board under the shirt (if you don’t have a board use an empty PET 2 lt water bottle…) ,elbows tucked all way,bar path straight = tris sore for days.
dont think its safe and productive to lower the bar to the sternum as there is a lot of front delts involvement…
hope it helps
[quote]BONEZ217 wrote:
[quote]Magnum300 wrote:
if it does count as both then I have to drop it cause i’ll be overtrained doing more than 16 sets[/quote]
gtfo troll
edit
well it seems that you have a picture posted, so maybe youre not a troll.
If that’s the case, I feel bad for you. Hopefully you quickly open your mind to what really matters when it comes to making progress as a bodybuilder. [/quote]
apparently OP got accepted into the Navy SEALs?
I thought SEALs could think critically?
OP, this stuff isn’t rocket science. try it for a few sessions and see how it feels, and try it for a month and see if it helps you build any tricep size. usually the better feel you can get with an exercise, the better the results. I say usually, as sometimes you won’t get a good feel on a movement but then find out later that you totally fried the target muscle (in a good way).
same thing for the close grip chins. try them out and see how you recover and progress. I do one weighted set and one BW set for each grip width, then 5 sets of pulldowns then 3 sets of straight arm pulldowns with burnouts (14 sets total + burnouts) and I’m still seeing progress.
[quote]buzza wrote:
CGBP done with delts grip, 2’ board under the shirt (if you don’t have a board use an empty PET 2 lt water bottle…) ,elbows tucked all way,bar path straight = tris sore for days.
dont think its safe and productive to lower the bar to the sternum as there is a lot of front delts involvement…
hope it helps[/quote]
I might try this or press from pins as Rock suggested. I’ve been noticing front delt involvement in my CGBP as well as a bit of a pec stretch at the bottom.
[quote]spar4tee wrote:
[quote]Blackaggar wrote:
Lol at OP not thinking Rockula is a good source of info
Lol at the second post going ape shit over nothing
To the question
What you do with this info i dont really care you disrespected my boy here
close grip bench is best IMO with a chest and triceps day at the end of the chest portion, or before flys if you do them
close grip chinups are good on a back and biceps day, imo at the end of the back portion
Brian Dobson from metroflex gym does them like that.
oh and LOL at the overtraining after 16 sets[/quote]
OP doesn’t even want actual information just confirmation of his own beliefs[/quote]
lol ummmm yea, just want reassurance that it fine lol something wrong with it? LOL
[quote]Blackaggar wrote:
Lol at OP not thinking Rockula is a good source of info
Lol at the second post going ape shit over nothing
To the question
What you do with this info i dont really care you disrespected my boy here
close grip bench is best IMO with a chest and triceps day at the end of the chest portion, or before flys if you do them
close grip chinups are good on a back and biceps day, imo at the end of the back portion
Brian Dobson from metroflex gym does them like that.
oh and LOL at the overtraining after 16 sets[/quote]
Lol yea you must not lift heavy then, cause if you did 16 sets would fry you anymore then that would be too much unless you have some great genetics which I dont an I dont think you do either or else we wouldnt be on this board asking questions
[quote]fr0IVIan wrote:
[quote]BONEZ217 wrote:
[quote]Magnum300 wrote:
if it does count as both then I have to drop it cause i’ll be overtrained doing more than 16 sets[/quote]
gtfo troll
edit
well it seems that you have a picture posted, so maybe youre not a troll.
If that’s the case, I feel bad for you. Hopefully you quickly open your mind to what really matters when it comes to making progress as a bodybuilder. [/quote]
apparently OP got accepted into the Navy SEALs?
I thought SEALs could think critically?
OP, this stuff isn’t rocket science. try it for a few sessions and see how it feels, and try it for a month and see if it helps you build any tricep size. usually the better feel you can get with an exercise, the better the results. I say usually, as sometimes you won’t get a good feel on a movement but then find out later that you totally fried the target muscle (in a good way).
same thing for the close grip chins. try them out and see how you recover and progress. I do one weighted set and one BW set for each grip width, then 5 sets of pulldowns then 3 sets of straight arm pulldowns with burnouts (14 sets total + burnouts) and I’m still seeing progress.[/quote]
well I never said I was a SEAL, said I got accepted to tryout for the navy SEALS end of summer
im just here to continue to build strength an stamina
to help me out more in the boot camp
an okay well thank you for the advice, appreciate it
an apologize if its just me reading too much into things but thats just how I am
in the end I suppose it doesn’t matter an that it all should matter of what my results are, an that im progressing
[quote]Magnum300 wrote:
[quote]Blackaggar wrote:
Lol at OP not thinking Rockula is a good source of info
Lol at the second post going ape shit over nothing
To the question
What you do with this info i dont really care you disrespected my boy here
close grip bench is best IMO with a chest and triceps day at the end of the chest portion, or before flys if you do them
close grip chinups are good on a back and biceps day, imo at the end of the back portion
Brian Dobson from metroflex gym does them like that.
oh and LOL at the overtraining after 16 sets[/quote]
Lol yea you must not lift heavy then, cause if you did 16 sets would fry you anymore then that would be too much unless you have some great genetics which I dont an I dont think you do either or else we wouldnt be on this board asking questions[/quote]
Blackaggar’s pretty big.
16 sets will not overtrain you unless you aren’t eating anything and you’ve been lifting hard for a while. there’s a whole list of symptoms that can medically classify you as being overtrained, and a whole thread on here that finally died a few weeks ago.
[quote]BONEZ217 wrote:
[quote]eightohfive wrote:
just did some close grip bench today for my arm day… for the close grip, i’d say i would NOT count it as a chest exercise if you are doing it correctly, elbows tucked in throughout the motion. That is my personal opinion. Yes, it obviously requires your chest to do a little work, but it should not serve as a chest exercise. I’ve never gotten a sore chest from it.
Close grip chinups will work your back, if you focus on form and “pause” at the top. if you pinch your shoulder blades at the top of the movement i could see it giving your back a decent workout. But as with the close grip bench, i would not suggest replacing your standard back exercise, such as pull-up or wide grip pullup with a close grip if youre trying to hit your back. both the wide and standard grip blast your biceps as well as your back, so why not do one of those?
)[/quote]
Are you seriously trying to explain what a specfici movement ‘counts as’???
Is this real life?
That is absolutely a compltely backwards way to choose exercises.
You choose exercises based on what they do for YOU. Not what a textbook SAYS theyre supposed to do.
That means that there is no possible way you know how extensively a close grip bench press hits another persons arms or shoulders or pecs. [/quote]
that would be like say, calf workouts may work your pecs, cuz thats just how you may do them. Or, i duno how but my bench is giving my quads a serious pump! No, certain exercises work certain muscles, across the board.
[quote]fr0IVIan wrote:
[quote]Magnum300 wrote:
[quote]Blackaggar wrote:
Lol at OP not thinking Rockula is a good source of info
Lol at the second post going ape shit over nothing
To the question
What you do with this info i dont really care you disrespected my boy here
close grip bench is best IMO with a chest and triceps day at the end of the chest portion, or before flys if you do them
close grip chinups are good on a back and biceps day, imo at the end of the back portion
Brian Dobson from metroflex gym does them like that.
oh and LOL at the overtraining after 16 sets[/quote]
Lol yea you must not lift heavy then, cause if you did 16 sets would fry you anymore then that would be too much unless you have some great genetics which I dont an I dont think you do either or else we wouldnt be on this board asking questions[/quote]
Blackaggar’s pretty big.
16 sets will not overtrain you unless you aren’t eating anything and you’ve been lifting hard for a while. there’s a whole list of symptoms that can medically classify you as being overtrained, and a whole thread on here that finally died a few weeks ago.[/quote]
im not saying blackagger’s not big
im just saying he might not lift as heavy
I cant imagine going to 20+ an increasing in strength every 3-4 weeks with that kinda volume
if so the results at least for me, lag
I find that 16 sets for chest an back an 6-9 for biceps an triceps
are perfect for me
I progress faster every 3-4 weeks adding 5-10 pounds to weights an adding in reps
going over the sets of 16, which I have before
seems to stagger results for me in terms of strength
as far as the close grip bench press im gonna keep it, it does hit triceps an possibly chest but as 2 other posts said, not as hard enough to stimulate your chest llike bench press, push ups, or incline press
I actually find close grip chins, whether with an actual chin up grip or neutral grip and a paused eccentric stretching out my lats by relaxing my shoulder blades, a better lat width movement than wide grip chins.
Food for thought:
Do your tri ext. movements BEFORE close-grip bench press…that way, your tris are pre-fatigued and will be the first to give out on your CG bench…not chest.
Tuck your elbows on the close grip and try to touch below your xyphoid. It hits the tris like crazy. As previously mentioned, try rack presses. And everyone knows you should be able to do 17.6 sets before overtraining kicks in.
[quote]jskrabac wrote:
Food for thought:
Do your tri ext. movements BEFORE close-grip bench press…that way, your tris are pre-fatigued and will be the first to give out on your CG bench…not chest. [/quote]
just done something of similar (to force tris to give out on CG 4’board press), did delts before tris and tris have been very fried on CGBP…
btw have to say that if elbows are tucked,bar path straight and touching the end of sternum CGBP has always hit my tris and not my front delts/chest
This thread is awesome. OP has a great posting history.
[quote]gregron wrote:
This thread is awesome. OP has a great posting history.[/quote]
this just made me lugh in class, lol i love sarcasm
and for the record i lift decently heavy ive never been a light weights type of guy cept for that one time on cable flys…
[quote]gregron wrote:
This thread is awesome. OP has a great posting history.[/quote]
lol all his topics are upper body related.
it’s strange that in the first ever topic he posted, he said he isn’t a novice lifter, yet all of these questions seem pretty newb-like.
[quote]eightohfive wrote:
[quote]BONEZ217 wrote:
[quote]eightohfive wrote:
just did some close grip bench today for my arm day… for the close grip, i’d say i would NOT count it as a chest exercise if you are doing it correctly, elbows tucked in throughout the motion. That is my personal opinion. Yes, it obviously requires your chest to do a little work, but it should not serve as a chest exercise. I’ve never gotten a sore chest from it.
Close grip chinups will work your back, if you focus on form and “pause” at the top. if you pinch your shoulder blades at the top of the movement i could see it giving your back a decent workout. But as with the close grip bench, i would not suggest replacing your standard back exercise, such as pull-up or wide grip pullup with a close grip if youre trying to hit your back. both the wide and standard grip blast your biceps as well as your back, so why not do one of those?
)[/quote]
Are you seriously trying to explain what a specfici movement ‘counts as’???
Is this real life?
That is absolutely a compltely backwards way to choose exercises.
You choose exercises based on what they do for YOU. Not what a textbook SAYS theyre supposed to do.
That means that there is no possible way you know how extensively a close grip bench press hits another persons arms or shoulders or pecs. [/quote]
that would be like say, calf workouts may work your pecs, cuz thats just how you may do them. Or, i duno how but my bench is giving my quads a serious pump! No, certain exercises work certain muscles, across the board.[/quote]
Yeah, no shit. And CGP uses the pecs ACROSS THE BOARD.
Comparing pec stimulation during CGP to quad stimulation during a bench press is retarded. Im finding it hard to think of a worse analogy than that.
You cannot separate the pecs, deltoids and triceps during a CGP. Saying it doesnt ‘count’ as a pec movement makes no sense at all. It CLEARLY uses requires the pecs to do a significant amount of work, regardless of if you do it 'right’or not.