hmmmm thats a good question. I tried this one on a smith machine its like u do a total of 10 reps and its like u push then spread ur hands wider then wider then start comming in closser to the middle into a close grip. Im sorry if it sounds funny I tried it I like them I don't do them too ofton but something to suggest that you have not mentioned. Say u bench 345 thats hella good whats ur arm routine look like if u dont mind me asking. Trying ot do some arm routines.