Widely thought of as the best triceps builder there is but how ‘close’ should your grip be?
About 14 inches apart for someone around 6 foot 2.
About 12 inches apart for someone around 5 foot 8.
About 10 inches apart for someone around 5 foot 1.
Not that I’m disputing you – cause I’m not – but I’d be interested to know where those figures came from and whether they were from the standpoint of optimizing triceps development. It’s quite different from what I do: I’m 5’11" and allow only about 8" between
the hands. Not that I’ve done rigorous
testing to see what spacing works best for me. I just use what seems to feel right and work well.
Or, by “apart” do you mean from center
of one hand to center of the other; or outside of one hand to outside of the other?
My 8" figure is the amount of bar between
the insides of the hands.
I think Poliquin said 14in because he was looking for a standard that others could use to test his percentage theories.
I imagine it would depend a lot on the length of your arms and biomechanical factors specific to you. For example, wrist structure and shoulder width would greatly influence how wide your optimal grip width would be. I would say most trainees tend to take too narrow a grip rather than too wide. Experiment…Its all about the feel. MC
The 14 inch figure was highlighted in the "Achieving
Structural Balance"Strength Training, Bodybuilding & Online Supplement Store - T NATION
balan.html…The other figures were acquired from sundry
readings along the way. I, too, once preferred a closer spacing
(6 inches) because it hit the TRI’s a little harder, but it also hit
the shoulders and wrists a lot harder. (The figures I mentioned
were for “inside” of the hands.)The spacings I mentioned take
into account longevity and safety, along with the ability to move
big weights, while still being able to pound the TRI’s. As I am 5
foot 7-1/2 inches, this 12 inch distance helps keep my elbows
tucked, which in turn takes the stress off my ailing shoulder.
This technique was highlighted inthe article “Bench Press 600
Pounds - A 12 Step Program by Dave Tate…12 Steps to a Bigger
Bench.” In Rule 5 he says, “Keep the elbows tucked and the bar
directly over the wrists and elbows.” This 12 inch spacing also
enables me to keep the bar directly over the wrists while
minimizing stress on them big time!
Through personal and shared experience with some of
my associates who powerlift, we came to the conclusion
that this extra spacing made a BIG difference in the health of
our ailing shoulders and wrists!
Bill, you were right on when you said “…just use what
seems to feel right and work well.” Yes, FEEL
MATTERS - BIG TIME! Hope this makes sense. Joey Z.
what does height have to do with it? i think it depends on your arm length and shoulder width on how close you should grip.
I go as close as I can without hurting my wrists…that’s 8-10" between the hands for me.
OK, I would agree with Bill in that I find around 8 inches most comfortable (sounds like a line from Cosmo! lol). I am also around 5’11.
Should my wrists be straight and tight as per normal grip bench or should they be bent back with my palms facing up? The latter position feels more comfortable but I’m not sure about the stress on my wrists.
Thoroughly warm up your rotator and shoulders. I almost fucked up mine doing 5x5 close grip bench presses on a Smith machine. Your positioning is also crucial, I found out I have to go way up on the bench to allow full stretch of the triceps and avoid stress on the shoulder joint.
I too, have been looking for the perfect grip on close
grip benches. I 'm still trying to get my left shoulder,
(which has a strained RC) back to 100%. Check out Ian
King’s example of a close grip bench - he seems to
prefer a the wider approach, in this and in his other
writings. He instructs "Close grip bench press: (shoulder
width grip, feet down, medium arch)…open to
"Strength Training, Bodybuilding & Online Supplement Store - T NATION
Charles Poliquin states in T…mag issue 61…
When referring to the close grip bench"The name of
the exercise itself is a misnomer, since I advise most
individuals to use a 14-inch grip. I don’t believe in the
very narrow grip (four to six inches) that you see all
around the country as it creates enormous strain on
the wrists and elbows.
I’m certainly no expert, but the wider style definitely
takes a lot of stress of my RC - not to mention my
wrists - And my triceps are still sore as shit the next
day! - Boley
When I do Close Grip Bench, I bring the bar just below my pecs. With the bar resting just below my pecs, I grab the bar with the inside of my fists touching the side of my torso. This allows me an optimum ROM and minimal wrist stress. I’m 6’3 with a 35 inch sleeve and use a grip that’s about 12 inches apart. That is what works for me.
I have not measured it but your hands should be completely inside the “smooth” area, but as wide as they can go. This seems about 12 inches, but I am not sure. Try it on your Olympic bar and see. Dave Tate recommended this. I used to closegrip bench with my hands touching and this grip puts exactly the same stress on triceps but less on the wrists.
Check it out: measure the distance between the axis’ of rotation for your shoulders (roughly above the armpits), take 3/4 of that and you should have the appropriate distance between your thumbs on the bar. If you feel any discomfort in your wrists, just move them out a half inch at a time until comfortable. Give it a try.
I use a 6-8" grip. It works well for me. No wrist or elbow problems.
I know it varies, but wouldn’t it be a couple inches less than shoulder width?