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Close grip benchpress-elbow position?

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Bertstare
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2011/03/21 20:56:41 (permalink)

Close grip benchpress-elbow position?

Just wondering, when performing a close grip benchpress for triceps, should your elbowes face outwards towards the plates or be tucked in so they are sort of facing your feet?
Fancy changing up my routine, I facncied adding in some close grip bench after my dips today but wasnt sure on the elbows, outwards feels more natural but towards the feet seems to place more tension on my tri's?
Thanks
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    SecondRow
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    Re:Close grip benchpress-elbow position? 2011/03/21 23:11:56 (permalink)
    elbows tucked to hit the triceps mate, when your elbows start to flare out you are recruiting other muscles into the lift.

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    #2
    donnyrover
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    Re:Close grip benchpress-elbow position? 2011/03/21 23:23:41 (permalink)
    ck may chastise me on this, as the cbp to me is a killer!(defo elbows in) as it seems to isolate my tri's like db kick backs,(fave) this may be genetic dunno. very interested to the views on this
    #3
    Bertstare
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    Re:Close grip benchpress-elbow position? 2011/03/21 23:34:58 (permalink)
    Thanks for the input guys.
    So deffinatly elbows tucked in to hit the tricep better?
     
    Donny- You prefer kickbacks to dips or CBP? Suppose everyone is built differently but I'm pretty sure tricep dips will give you more bang for your buck!
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    SecondRow
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    Re:Close grip benchpress-elbow position? 2011/03/21 23:48:56 (permalink)
    cgbp and skullcrushers should be the cornerstones of any tricep workout in my opinion.

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    #5
    Bertstare
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    Re:Close grip benchpress-elbow position? 2011/03/21 23:57:04 (permalink)
    tricep dips are king IMO, will see how I get on with CGP though and I might put it first in my routine if I like it alot.
    I never could get on with kickbacks and skull crushers....possibly due to bad form, only ever tried them in my early days of training
    #6
    SecondRow
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    Re:Close grip benchpress-elbow position? 2011/03/22 00:00:38 (permalink)
    dips also good of course, although i consider them a chest exercise.

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    #7
    Bertstare
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    Re:Close grip benchpress-elbow position? 2011/03/22 00:07:56 (permalink)
    Alot of people think of them as a chest exercise but if you stay upright rather than leaning forward and use narrow dipping bars they will hit your tri's very nicely, the bars at my gym are ajustable so you can make them narrow or wide...may be why I prefer them for tri's, I do dips for chest too but with a wide grip and leaning forward to get nice and deep, I deffo feel a massive difference in the area that Im targeting
    #8
    SecondRow
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    Re:Close grip benchpress-elbow position? 2011/03/22 01:01:07 (permalink)
    I always find that dips put a lot of pressure on my collarbones, which is why I don't do them so much. The standard width of dip bars feels wider than I'd like it to be.

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    #9
    SecondRow
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    Re:Close grip benchpress-elbow position? 2011/03/22 01:01:34 (permalink)
    a seated dip machine, on the other hand, is a different story

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    #10
    theITman
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    Re:Close grip benchpress-elbow position? 2011/04/05 14:53:17 (permalink)
    SecondRow

    I always find that dips put a lot of pressure on my collarbones, which is why I don't do them so much. The standard width of dip bars feels wider than I'd like it to be.

     
    Agree mate, i hate them in the gym always puts to much pressure on that area! Luckily in the forrest where i run there are a set of dip bars which are my shoulder width so i just go there to do them.

    #11
    tuc biscuit
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    Re:Close grip benchpress-elbow position? 2011/04/10 17:52:09 (permalink)
    I tend to find flared elbows hit my triceps better, and tucked elbows get too much delts in it when I do them.....how wide do people have their hands? mine are a bit narrowere than shoulder width.

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    #12
    naththebeast
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    Re:Close grip benchpress-elbow position? 2011/04/10 23:08:46 (permalink)
    i tend to keep my elbows in but not so that its uncomfortable, find a comfy position that you can feel it in triceps and good to go imo



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