Close Grip Bench Press For Triceps
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- Опубліковано 28 чер 2024
- Triceps never grew from close grip bench press? Try this.
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0:00 Intro
0:04 Real close grip
2:00 Fingers in the smooths
4:22 Elbows & optimal bar path
6:36 Longer arms & pure triceps
8:08 Strength curve hack
9:53 Conclusion
All Dragon Ball Z Music By Saiyan Enigma
/ @saiyanenigma
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#tricepsexercises #tricepsworkout #closegripbenchpress - Навчання та стиль
Bro keeps abducting us to his basement to teach us the intricacies of lifting
Been training mostly at home since 2018! Best gains ever with free weights and calisthenics.
With the good ol “free protein in my van”trick
@@incidentus7626😭
@@incidentus7626 free protein in that crusty sock
Pause
Two in the smooth one in the groove
Comment needs it's own t-shirt
Beat me to it 😂
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
Thanks Varun, always trying to offer a refined perspective even on previously mentioned topics. The details matter at this level!
@@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
I just saw you comment on the Eugene Teo video with Alec Blenis. Thanks for the time stamps there.
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!
So basically I needed this because my triceps always fail first on bench
Doubling down! Once this variation gets stronger, your normal bench lockouts will be much easier.
Serious question: how do you tell it's the triceps that are failing?
@@angmori172I just did close grip as an accesory to see if it helps my bench and it did so I guess trial and error?? 😂😂
@@HeroicGuard00 I was thinking more like 'because I fail lockout' or something
@@angmori172if you fail off the chest it’s your pecs, if you fail to lock out it’s your triceps
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
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
I think this might be a good dip accesory: full triceps, less pec stretch and tendinitis + builds the lockout.
Loving this technique series. Lots of good info packed content that future lifters will benefit from
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
This one is a true banger, I could never quite feel the triceps on m'y close grip, now I know why!
Finally old school is coming back! Thanks for sharing!
My favorite triceps exercise.
Thank you alex for all your information your channel is nr 1 for info as natural lifter
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!
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!!!
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.
That's the one
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
Loving these secret videos.
thanks, this is the best exercise for the lateral head that I have done, have seen results already
10/10 quality content. I'm keen to apply these tips (Running your novice program at the moment)
These exercise tutorials are great.
Just sitting here jorkin it
My fault
Real
And by it i mean
@@lucajustluca8257 my peenaer 😇
@@lucajustluca8257 my peanits
Legit asked for this video a couple weeks back, awesome to see you make it happen bro!
Bodybuilding close grip bench + chains + a board = ultimate tricep builder🤔
The ultimate combo exercise!
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”.
I love this new type of content bro please keep it up!!!
More to come!
edging to this currently, for the testosterone boost of course!
Loving this style of content and the focus on exercises. Notification bell is going on.
Preciate that homie
Always great great advice bro, thanks
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!
I use the closest grip on my cambered swiss bar (it's a Kubakai copy) it's been a real game changer
Great video Alex !notes taken💪🏽
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!
I’ve been using my sackable EZ bar for CG bench, and it hits my triceps like crazy!
Game changer, wish I had one!
I love the new form of tutorial content
Your the man kiddo always teaching this old do new tricks
Thank you alex
Dope video, been really focusing on blowing up my incline bench these last 7 weeks, seen good progress so far, went from barley getting 225X10 to 235X10 in only 2.5 weeks. Imna try this close grip stuff
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'!
My favourite bench accesory
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
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.
Great tips brother❤
hey alex could you make a video on Myo-Reps? Im sure it will be helpful for many. Better yet explained with your style
Myo-reps are the only way I train calves now, the muscle stimulus is 100x better than straight sets to failure.
@@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
Lookin good right now, Alex.
Liked before watching gang 🔥
Close grip incline bench is THE tricep exercises
Great tips, I have long arms so might need to try that one with the pins!
Im doing cgp tomorrow so i better get a closer grip and drop the weight slightly, these videos are what us powerbuilders need
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. 🥩🥓🥚🍗🍖🍶
I was always told anything narrower than my normal bench is considered “close grip” but never felt my triceps. I understand why now!
Definitely trying these next chest day!
Also good for an arm day opener!
Oof looking mega good lately !!
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
2:06 that’s what she said
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.
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?
love this series. thanks for the golden tidbits brother
Tidbits has to be one of my favourite words.
@@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
@@NEIGH6699 think I prefer the one with tit in it.
@@NEIGH6699tidbits in Australia
"ya wanna put one or two fingers in the smooth" - Alex
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.
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.
Slight decline CGBP paired with BTN Press made my triceps and shoulder grow the most.
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.
Hey Alex, which brand of weight extenders do you recommend? And what size would you recommend if you were to recommend a brand. Great video by the way!
Any tips/changes to form when using dumbbells instead?
This video taught me how to turn my squat rack into a bench
can you compare the close grip bench vs dips for trizeps development?
I want a Diamond Pushup tutorial now
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?
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.
can you somehow setup chains safely for training without having extra chains to attach them to?
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?
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
do you keep your push and pull workouts the same or have 2 diffrent ones in a week
Do you have any tips/form changes for dumbbell close grip press?
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?
Hi Alex. Do you use the JM press or have you ever tried it?
An ancient legendary UA-camr known as croatianwarmaster made some crazy gains from it. Disproportionate arms. Insane.
This video feels somewhat different, cant quite put my finger on it but i like how straight to the point it is
its literally just like all his vids 💀💀💀
Alpha, if you were doing good mornings and barbell rows on the same session would you say doing rows first is the best option?
7:40 you can shove a 10 lb plate under all 3 points of contacts on the bench to increase ROM
Hey Alex, i´ve been doing reverse grip as an accessory to my bench, haven´t really done any close grip in a while, which one would you say has better carry over to the bench?
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.
EZ bar just makes this easy
Whens the cali program dropping mate?
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
Alex you gotta get the BOS Rackable ez curl bar for CG BENCH
That would be optimal!
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.
Hey Alex
I am doing Full body right now because because i only have 3 seperate days to go to the gym
I am planning to bring up my lagging triceps i have kind of long arms but my triceps were never a strong point
I was planning on doing
Friday and Sunday weighted dips
Tuesday Close grip variation (i dont know if i should do incline or flat)
Is this a good srtucture?
Should i do Incline or flat close grip bench?
And how many days a week should i do extensions and push downs?
It would be very helpful if you could answer
Keep up the good cotent, it has been very helpful in my journey
NOT TO MENTION THE CARRYOVER TO REGULAR BENCH.. IS INSANE
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.
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.
How you feeling about that x2 a week lifting?
Are they elbows supposed to be flared out? I keep my elbows dragging against my lats on the way down.
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.
Recently injured my arm now it’s in a cast. Should I double the leg training since I can’t do upper body?
And it’s not an isolative movement but compound still a chest and delt movement.
narrow grip incline bench would that be a good thing?
I have ridiculous elbow pain when doing this variation even when using very light weight is there anyway to fix this?
I like doing a CGBP & JM Press hybrid with the smith machine. Basically having the bar coming down a bit higher on my chest than a normal CGBP. Smith Machine makes it safer, especially when going to failure.
What do you think about that variation?