Inzah Dude
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When doing close grip bench, do you come right down to your chest? If not, how far down do you go?
This is a tricep excercise bro. You want your triceps in play.Originally posted by R.I.C.
so your triceps don't come into play too much.
My bad. I use this exercise as an inner chest movement, I thought that was his intention too.Originally posted by windwords7
This is a tricep excercise bro. You want your triceps in play.
points been made has the ideal techinques (ie no pause at the bottom of movement, the ROM) here are some more. To really stimulate the tris and take out the chest as much as possible, limit your ROM from your chest, up to only 1.5 feet up (not even coming close to a lockout) the top of your motion is where the "inner" chest is brought in the most and doing a slight smaller range will do two things....(1) you can pile on more weights to really hammer them triceps (2) less stress on chest, more on tris. Another point, keep in your elbows as much as possible (to your body....another tip in keeping the focus on the tris) ok...one last pointer. this i feel is a "feel" exercise more than lets say the bench or other movements where momentum comes into play (even though most of us try not to admit that) so a steady tempo, with strict form and visually imagining your triceps doing most of the pushing, will give your Tceps a good burn man. Sage\try and keep you elbows as far as you can from your body, so your triceps don't come into play too much.
You can't target the inner chest with any particular exercise.
My bad. I use this exercise as an inner chest movement, I thought that was his intention too.
Cheers.
oh no....here we go on the "cannot target" a particular part of the chest. the infamous "there is no upper/lower/outer/inner" chest. (ha) aight...my feelings are so so strong on this topic man. Nothing against you inzah or anyone who think the same but you can easily seperate particular exercises for different portions of the chest. as for this case with the closegrip, the top of the ROM definetly stresses the inner pectorals than a wider grip similar press motion. Technically, the body part can be seen as one muscle (sure) but c'mon fellas, you guys know from lifting throughout the years, if you want a particular region of the chest to be hit, you work at different angles (whether it be the seat itself, where your arms plane of motion goes through, the various grips you can use on push/dipping/fly movements) to say you cannot work a particular section of the pectoral muscle is bogus....and thats the truth. To say the pectoral group is one large muscular region of the human body is fine (if not 100% true) but to say you cannot dictate what areas of that muscle group is being used more and stressed upon....is just not true. Sage
You can't target the inner chest with any particular exercise.
Thats how I always thought. But everyone told me you can't target a certain part so I guess I just started to beleive them. I thought you could target a certain part becuase, incline bench is to hit the upperchest right, well when you move yer arms up to where they are in the incline bench position and flex, then feel your chest, it is flexed more at the top and not at the bottom. Same with decline bench, it is flexed more at the bottom portion of the chest. Am I right?
oh no....here we go on the "cannot target" a particular part of the chest. the infamous "there is no upper/lower/outer/inner" chest. (ha) aight...my feelings are so so strong on this topic man. Nothing against you inzah or anyone who think the same but you can easily seperate particular exercises for different portions of the chest. as for this case with the closegrip, the top of the ROM definetly stresses the inner pectorals than a wider grip similar press motion. Technically, the body part can be seen as one muscle (sure) but c'mon fellas, you guys know from lifting throughout the years, if you want a particular region of the chest to be hit, you work at different angles (whether it be the seat itself, where your arms plane of motion goes through, the various grips you can use on push/dipping/fly movements) to say you cannot work a particular section of the pectoral muscle is bogus....and thats the truth. To say the pectoral group is one large muscular region of the human body is fine (if not 100% true) but to say you cannot dictate what areas of that muscle group is being used more and stressed upon....is just not true. Sage
Well, sage, INZAH is partially right and so are you. The confusion comes when people say "do close grip bench for your inner pecs." The assumption is that you can isolate (key word here) your inner pecs by using close-grip, when this is not the case. I don't believe in "hit the chest from 3 different angles, (incline, decline and flat) because I believe that each one of these exercises hits the chest equally. Ok, so you are saying that incline focuses on the upper chest more, because of the angle. Well, the chest is 'one' muscle, it's not like the triceps where the angle plays a role; it is the only bodypart (really) that is not subdivided into 4,3, or 2 parts (I know there is pec minor, but that's not really important here. Therefore, the confusion lies because every other muscle you HAVE to hit at a different angle to stimulate growth in all of the heads.. Like quadricept, hamstring, bicep, triceps, deltoid etc. Therefore, people thought the same was true for chest; which it is not. Granted, decline or incline might hit it at a different angle, but the results are minimal. Why do you think decline recruits the most muscle fibres, when it is fact only suppsoed to "focus" on the lower pecs? Because it hits the whole muscle, and therefore causes stimulation.
oh no....here we go on the "cannot target" a particular part of the chest. the infamous "there is no upper/lower/outer/inner" chest. (ha) aight...my feelings are so so strong on this topic man. Nothing against you inzah or anyone who think the same but you can easily seperate particular exercises for different portions of the chest. as for this case with the closegrip, the top of the ROM definetly stresses the inner pectorals than a wider grip similar press motion. Technically, the body part can be seen as one muscle (sure) but c'mon fellas, you guys know from lifting throughout the years, if you want a particular region of the chest to be hit, you work at different angles (whether it be the seat itself, where your arms plane of motion goes through, the various grips you can use on push/dipping/fly movements) to say you cannot work a particular section of the pectoral muscle is bogus....and thats the truth. To say the pectoral group is one large muscular region of the human body is fine (if not 100% true) but to say you cannot dictate what areas of that muscle group is being used more and stressed upon....is just not true. Sage
\again, this a topic where both opinons arent wrong. (i know this pretty hard to agree with but i think thinking logically, both views are correct in some respective ways) Im speaking shearly from results and not the physical aspect of what makes up the human body and how to target a specific group/region. B/c this thread is dealing with the chest, i will talk about it. Ive always had a dominate inner/upper regions of the chest....having a definete weakness with the lower parts, from the nipple area down. After incorporating dips, which have progressed in weight and reps over time, the result have been a look of a more rounded and equal proportioned chest and this i contribute to dips (a specific exercise) in bringing up the lower part of it. Now, i would agree that the chest is somewhat, ONE muscle but my point im trying to bang out is that anyone who truly believe that an exercise which has emphasis using angle/grip as its unique feature, does not exist....is wrong. Yes, the decline movement for chest has been studied to incorporate/stimulate the most muscle fibers...but hey, its stimulating the lower region most dramtically, and the mid/upper portions secondaryly. this is a fact from personal experience. and thats where my feelings come from. Good topic though. Sage
Suck it up, woman..i come down almost down to my chest,if i go to low my arms start to really hurt.
i dont move that way h
Suck it , suck it..
thats a good one. getting the benefits of the stretch down during a skulls, using a heavier weight than you normally would with straight skulls (do to you pushing the weight up rather than extending it up). i believe these are called california presses (or have the same use of both exercises) always good to put two sound exercise, into oneA great compound exercise of this to really hammer your tris is to combo a close grip bench straight to a skull crusher (that's one rep) and do this for 12, 10 and 8. I try to do this as a second or third exercise for my tris and it burns em up.
I think they are called JM presses arn't they?
thats a good one. getting the benefits of the stretch down during a skulls, using a heavier weight than you normally would with straight skulls (do to you pushing the weight up rather than extending it up). i believe these are called california presses (or have the same use of both exercises) always good to put two sound exercise, into one
not sure Inzah, I've never heard a name for them, but they are a great exercise for tri's, the combo of those two just kills. IMO really good if you're not doing dips that day for whatever reason.Originally posted by Inzah Dude
I think they are called JM presses arn't they?
Good luck.i love close grip bp. i've only been doing it for about 3months on a regular basis. and on my final set i'm only getting 205 for 5 reps. i hope to be over 225 by the middle of feb. ....