When you present your gifts you go from a kinda serious dude to a 12 year old at christmass :) Its great man! you can truly see the pure untainted love you feel for your fans and members. Dont ever change.
I also hate spotters. Everytime I put 315 on the bench at the gym someone asks me if I need a spot. I look them in the eye and say find something you love and let it kill you. *gray screen* Joking I just say I got it
Brian this close grip stuff has been great for me. Been incorporating this instead of regular bench and I've seen tremendous results in a short time. Blew an old close grip PR out of the water today. 315 @ 224 body weight. Thanks for the great content and training tips!
Awesome Brian. Bench press is one of those exercises that you can never get enough instruction. I am always thinking about elbow placement, keeping tight, keeping shoulder blades together. I used to bench like you back in the day, I did one day tear something in my shoulder, but luckily wasn’t severe. I am always thinking about form and making sure I focus as not being tight or using bad form on one rep can cause injury.
just wanna say I watched this video and the bench press series about 2 months ago. since then I have managed to correct a setup problem and raise both my close grip bench, regular bench, and 3 rep maxes all around 20 pounds. thanks and much respect man!
This has helped me tremendously! I thought my bench would be forever riddled with shoulder pain and tendonitis, now I'm benching with a close grip into the 400s. I never thought that possible. Great info!
Probably the biggest lesson I learned from Louie Simmons. He has his guys bench in training with the pinky on the ring unless it’s a close grip variation. CGBP CG Incline and CG board Press made my bench skyrocket. Great Video!!!
This really helped me today. I’ve got long arms but a bad shoulder after decades of basketball and because of my arm length I’ve always tried to use a wider grip but today I brought it in about an inch an added 10lbs to my PR. I always thought it was interesting that I’m just as strong on dumbbell presses but because of the instability in my shoulder I always keep my arms in on the dumbbells so it now makes sense that I’ve developed a more tricep focused bench in order to manage shoulder pain.
Hey man! Nice video as always even though the part at 03:50 looked really gnarly and I thought you snapped your wrist to bits. I'm glad that's not the case! I'm also glad you enjoyed the stuff I sent you man! The lanyards are meant to use as "survival bracelets" but works equally well as keychains or whatever you might think of. Since I didn't have your measurements when making them I made two in differents sizes thinking that one might fit and the other one you can give away, or use as you wish!
Perfect timing man. Benched today and somehow Ive gotten weaker. Think its a shoulder issue but gonna backtrack and see where Im at. Was already thinking about plugging close grip in and this has just drilled it home for me. Thanks as always man!
good you mentioned it, my close grip is stronger than my regular and I thought I was doing something wrong. maybe my form is just wrong... still learning. I'm just more comfortable when I'm going for PR's going with close grip.
its actually good to hear this because i already use close grip bench and i find that its almost just as strong as my regular bench. so maybe on my normal grip ill go a little closer
I have long limbs, so my bench and squat arent where they shpuld be (my dl is solid though! lol) so this advice is much appreciated. Im getting closer and closer to 2 plates. I only weight 155 and I do 185 as a working set and Ive been as high as 205, but thats it. my road to 225 continues!!
Great advice, still cannot believe we get such great knowledge for FREE!... By the way, every since you talked about raising your butt to un-rack when benching solo... that has helped a lot! thanks... and look at you.. 52k subs. kickass brother.
My set-up looks like yours, long arms minor arch and neutral grip with huge rom, and yes, Tricep, tricep and more tricep work! guys like us need to power through the lift, and tricep is crucial for that!
you can never have to big of an arch in competition though, so I treat "minor arch" bench as a variation, but I do usually bench trying to get a larger arch everytime, when doing training my competition style bench variation. I do love some minor arch bench though
First, I have seen you in like 30 vids straight. Second, my arch is pretty limited. Long femurs, short torso, long arms. I can get my feet behind my neck, my deadlift is great, but my bench is awful, between lying down flat, and shoving my butt towards my shoulderblades, i get like 2,5 inches shorter rom while my humerus points slightly down still 15'' left, if i grip wider(as legal), my leverages go out the window. even legdrive just throws the bar on to my shoulders, well my legdrive sucks and if i do it different, i lose tightness. That said, i never had problems off the chest anyways, its rather halfway to lock out, french presses and OHP do a lot for me.
+Radbandit LOL I did post ALOT today, we must follow the same people too , jonathan harder, silent mike, supertraining?? I'm trying to remember where else I posted lately, were they all powerlifting?? aha as far as the arch/leg drive situation, have you ever tried the legs in front of the knees, kind of casey williams style, I know its kind of rare but for your leverages , maybe it can get you in a better position/ arch??
Mat Coddy SS, Brian Sumner, ST06, Silent Mike and some others, but all powerlifting. Well, i tried the foot position right now. I couldn't get my chest higher. i usually force my butt towards my shoulderblades, getting really tight, so when i use leg drive i relax and end up being all over the place, so i just stay tight and press. My back is still beat up from Deadlifts and Squats yesterday, but it instantly felt better (little weird though) to get back into position and the bar went up instead of "forward" onto my shoulders. Gonna try some different foot positions and work my setup on saturday while paused benching. Could work, thanks man!
have an awesome birthday Brian and thank you for all the great content. I have learned so much about strongman movements from you channel that I finally started throwing them in instead of my normal assistance work after the powerlifts. I don't know if it will help with powerlifting but I look more jacked and is a great change of pace
I was never a great bencher but I always felt like close grip should be only around 50 lbs. less than ur bench press numbers. Congrats on the gym expansion bro
This might have been exactly what I needed. I've benched 315x10, 335x8, 396 in competition, 405x1, etc, with a wide grip (middle on rings) but demolished my triceps on Tuesday doing a bunch of sets of 10 with 225 on close grip after seeing this video. Tried to rep 255 after some board pressing today, and only got 5. My arms have always been small compared to my chest/back, and I've never "looked" like someone with a 405 bench. Seems like it's time to really start hammering the triceps.
I do agree with his take on spotters, except I don’t even use spotter arms. I bench solo in a garage with no safeties. Stupid and dangerous, but I have never failed on a bench and have always grinded through the quitting moment
I feel like there is some debate in the power lifting world on hands nore neutral on the bar like closer grip and hands as wide as possible. I personally feel more compact and tighter if I keep my elbows tucked in and grip slightly outside shoulder length. I guess it's all preference though wide grip works for some lifters such as Scott mendleson while Jeremy hornstra uses a close grip.
I know how you feel about that 315 grip slip. I'm not as advanced as you are Brian but my baby wrists a month ago decided to do the same thing at 185 and even though I wasn't able to catch it, the bar was only 3-4 in above my chest and I got off with a bruise and a very humbling lesson about how to set the safeties. Thanks for another great vid.💪😎👌.
i started to bench like that 3 months ago, noe i lift much more and no more shoulder pain :) people always tell u u need to to the index finger on the litle mark or something like that, but u gota find your own grip
Brian you are my fucking idol. And i know you talk about how you dont have idols other than your parents but you should know just how much you inspire everyone. And might i add your low carb high fats is working like a fucking charm. Took about 5 weeks to adjust but its brilliant.
2 weeks ago when I was going for a bench PR, I found out that my elbows tuck in instead of flaring out during the struggle on the way up. Guess I'm tricep dominant or just a newbie trying to figure out where to grab things.
If i'm doing incline, I definitely feel more comfortable performing the close grip vs wider grip. And i'm also able to bring the bar to touch my chest. But when I do a wider grip, it puts more stress on my deltoid and I can't bring the bar to touch my chest.
Hey Brian, great video. just wondering why, in your opinion did the bar slip out of your right hand early on in the video? I only ask as I've never had it happen to me so I want to know what NOT to do or to take for granted. thanks!
My first meet in 1987 I dropped my 2nd attempt bench from lockout on my chest. The same thing that happened to Brian with 315 happened to me. It was 430 and the audience gasped when it dropped on me. Although it really hurt my sternum I didn't really get hurt and I made the same weight on my 3rd attempt and finished the meet.
when i stick my index fingers close to the smooth my elbows pop out at the bottom and take my triceps out of it a bit... my closegrip floorpress and regular bench 1 reps are also really close to eachother
should we do close grip bench, should we have a narrower grip on a barbell row, perhaps have you arms the same distance apart on a row and a bench why is my bench press shit compared to my OHP, 80kg bench 65kg OHP>??
I remember seeing that slip on Instagram, god damn it gave me a fright! I've got the same thing with spotters, but I think that's because I've never really had a good spotter on the job. Once I had a guy walk off and do his own thing when he thought I'd manage it fine. Frustrating times, going solo you can take into account the risks and work accordingly with safeties and what not.
every time ive ever maxed my triceps were the reason i couldnt get the weight. so ive recently started doing closegrip bench in the place of regular bench. hopefully i will see results
Awesome video as always Brian. My close grip bench is almost equal to my real bench and my bench has also stalled out recently so this is perfect haha. But in the event that someone's close grip bench is higher than their competition bench, would you recommend just making the closer grip their competition grip?
just now getting to catch up on my subscriptions, been super busy at work lately. these tips are extremely helpful! I typically do floor presses but after this I'm going to have to do more close grip bench now that I know how close to go. I typically do ring fingers on the powerlifting marks which is where everything is straight up and down at the bottom and it helped a ton. I have super long arms so triceps strength is never going to hurt. I am curious Brian I know you usually recommend equalling sets and reps of rows in the same plane. I am a huge fan of antagonist movements. would you recommend equal sets and reps of curls when doing close grip as well to help get synovial fluid into the elbow and keep the biceps and triceps equal to prevent elbow pain later on?
this is exactly what happened to me.... my bench was stuck for years on 110kg x 5, I just said fuck it, I'm going CG bench exclusively to strengthen my triceps and bum, year later my best is 120kg x 7.... and I never went back to wide grip. I have even made a video about it :)
@Brian Alsruhe What do you recommend if your gym does not have a bench like yours? I can use the squat rack if it's not being used. I have done that before but seems it takes longer to set it up.
Awesome... I go a little wider than close grip now...my pinky’s are about a inch away from the rings maybe a tad further..I can stay tighter& spread the bar / feel my tris better..
Do you lock out at the top of your bench? I find my elbow gives me hell if I do so I tend to extend as far as possible without locking my elbows. On very heavy lifts ..well heavy in relation to what I am capable of lifting at this point. I have found the slingshot helps keep me from flaring my elbows which makes it worse. Do you have any thoughts on positioning that may help?
this is deff worth a try because my bench sucks and ive been stuck for over a year trying to hit my goal of 315. does the elbow sleeves help with any of the lift or is it jus for elbow pain? ive been thinking bout gettibg a pair but i have no elbow pain when i bench.
Hey man, you need to do a video with Nick, would love to see it since I'm cutting down to his weight class. Would love to know what weight he normally sits at and what a cut looks like for him.
Brian what do you feel is more impactful on the triceps in terms of strength, hypertrophy, and functionality of the movement? Dips, Bench? pr are they pretty even
I usually just bring it to my stomach and hips if I fail. rather have my stomach cut up then someone who touches the bar. feel my tries are stronger than my chest when i start failing my elbows tuck in more instead of flareing
How much weight should you do on a close grip BP compared to regular BP. Also if I'm doing 3x8 on close grip and 5x5 on regular. Regular: 85kg, close grip: 75kg.
FFS Brian disliking his own vid again because he's never satisfied with any PR.
BEAST.
I don't think that he did it. It appears to be only guys that do nothing but cable crossovers....at planet fitness.
RoadToStrength 94 iii
480 close grip!!! what gravity settings are you using ?
maybe some sort of gear
100x gravity!!!
This was filmed in the moon hotel gym
Brian benching 315 one handed whilewaving with the other hand. Savage
undrachevr LOL
I know Im quite off topic but do anyone know of a good place to stream new movies online ?
@@phillipderek5150 there are none. Invest in a throwaway laptop and an ivpn subscription and get them from rargb and tpb
That's a little scary thinking even Brian dropped 315
Holy hell! A 480 close grip bench press! Most folk would be happy to deadlift that amount!
When you present your gifts you go from a kinda serious dude to a 12 year old at christmass :) Its great man! you can truly see the pure untainted love you feel for your fans and members. Dont ever change.
Proud member of the "stop everything to watch the new Brian Alsruhe video" squad reporting in.
I also hate spotters. Everytime I put 315 on the bench at the gym someone asks me if I need a spot. I look them in the eye and say find something you love and let it kill you. *gray screen* Joking I just say I got it
streets buchanon and then you fail to get one rep in ;)
streets buchanon Yoo! This has me Lmao, too perfect a response. I'm absolutely going to use this.
I have a better Reply for you >> Don't Spot Me, Watch Me !!
Try and use that.
What?
streets buchanon i don't test maxes often so i almost never use a spotter, but i sure do hate missing a triple and having to do the roll of shame.
Brian this close grip stuff has been great for me. Been incorporating this instead of regular bench and I've seen tremendous results in a short time. Blew an old close grip PR out of the water today. 315 @ 224 body weight. Thanks for the great content and training tips!
The panic on Nic's face is a mirror of mine after watching that bar flip out of your hand. Thanks for this man. As always a timely video :)
Also...HAPPY BIRTHDAY!!!!! Hope you had/have an amazing day!!!
Shouting 'Its all you bro' at somebody never resulted in a bench PR, ever. Scientific fact.
Mellow Bill yell it louder next time
Awesome Brian. Bench press is one of those exercises that you can never get enough instruction. I am always thinking about elbow placement, keeping tight, keeping shoulder blades together. I used to bench like you back in the day, I did one day tear something in my shoulder, but luckily wasn’t severe. I am always thinking about form and making sure I focus as not being tight or using bad form on one rep can cause injury.
just wanna say I watched this video and the bench press series about 2 months ago. since then I have managed to correct a setup problem and raise both my close grip bench, regular bench, and 3 rep maxes all around 20 pounds. thanks and much respect man!
Brian's crew checking in...!
Brian looks like Dennis Quaid
Dude, Brian's reflexes on that 315 catch were insane!
This has helped me tremendously! I thought my bench would be forever riddled with shoulder pain and tendonitis, now I'm benching with a close grip into the 400s. I never thought that possible. Great info!
bench is actually one my my better lifts. the tip about leaving yourself some room to flare is MAJOR! Nice PR, man. glad you didn't die!
Probably the biggest lesson I learned from Louie Simmons. He has his guys bench in training with the pinky on the ring unless it’s a close grip variation. CGBP CG Incline and CG board Press made my bench skyrocket. Great Video!!!
Seeing you get so fired up about receiving stuff is awesome, Brian! Keep crushing it, and happy birthday man.
This really helped me today. I’ve got long arms but a bad shoulder after decades of basketball and because of my arm length I’ve always tried to use a wider grip but today I brought it in about an inch an added 10lbs to my PR. I always thought it was interesting that I’m just as strong on dumbbell presses but because of the instability in my shoulder I always keep my arms in on the dumbbells so it now makes sense that I’ve developed a more tricep focused bench in order to manage shoulder pain.
I did this today and hit a new PR!! From 195-225
Hey man! Nice video as always even though the part at 03:50 looked really gnarly and I thought you snapped your wrist to bits.
I'm glad that's not the case! I'm also glad you enjoyed the stuff I sent you man! The lanyards are meant to use as "survival bracelets" but works equally well as keychains or whatever you might think of. Since I didn't have your measurements when making them I made two in differents sizes thinking that one might fit and the other one you can give away, or use as you wish!
Perfect timing man. Benched today and somehow Ive gotten weaker. Think its a shoulder issue but gonna backtrack and see where Im at. Was already thinking about plugging close grip in and this has just drilled it home for me.
Thanks as always man!
good point about the Close grip bench being superior for strongmen athletes over the standard grip
Definitely one of my favorite fitness RUclipsrs. Keep it up man.
Wow same. I never BP or squat with spotters. So that i can listen and feel to my body when to stop
Happy early birthday, Brian! I'll be repping the purple RISE shirt while I'm visiting someone in LA!
Really glad you didn't hurt yourself with that 315. Great job with the close grip PR! That was some cool stuff you got too.
Happy birthday in advance!
Just started watching your videos a couple months ago. Great information, very helpful. Keep up the good work.
3pm here in London. but who needs sleep when brian jus uploaded
good you mentioned it, my close grip is stronger than my regular and I thought I was doing something wrong. maybe my form is just wrong... still learning.
I'm just more comfortable when I'm going for PR's going with close grip.
its actually good to hear this because i already use close grip bench and i find that its almost just as strong as my regular bench. so maybe on my normal grip ill go a little closer
I have long limbs, so my bench and squat arent where they shpuld be (my dl is solid though! lol) so this advice is much appreciated. Im getting closer and closer to 2 plates. I only weight 155 and I do 185 as a working set and Ive been as high as 205, but thats it. my road to 225 continues!!
Able to expand the gym, that's fuckin awesome dude!
Just hit 300 on bench! Some of your videos have definitely helped. Thanks.
Enthusiasm is always on point. Keep up the great videos.
Congrats Brian!
I am the complete oposite-when it comes to bench I am a giant baby...Whenever I dont have a spotter I just can't go heavy...
Thanks for the consistently great content! And your humbleness is contagious.
Great advice, still cannot believe we get such great knowledge for FREE!... By the way, every since you talked about raising your butt to un-rack when benching solo... that has helped a lot! thanks... and look at you.. 52k subs. kickass brother.
My set-up looks like yours, long arms minor arch and neutral grip with huge rom, and yes, Tricep, tricep and more tricep work! guys like us need to power through the lift, and tricep is crucial for that!
you can never have to big of an arch in competition though, so I treat "minor arch" bench as a variation, but I do usually bench trying to get a larger arch everytime, when doing training my competition style bench variation. I do love some minor arch bench though
First, I have seen you in like 30 vids straight. Second, my arch is pretty limited. Long femurs, short torso, long arms. I can get my feet behind my neck, my deadlift is great, but my bench is awful, between lying down flat, and shoving my butt towards my shoulderblades, i get like 2,5 inches shorter rom while my humerus points slightly down still 15'' left, if i grip wider(as legal), my leverages go out the window. even legdrive just throws the bar on to my shoulders, well my legdrive sucks and if i do it different, i lose tightness. That said, i never had problems off the chest anyways, its rather halfway to lock out, french presses and OHP do a lot for me.
+Radbandit LOL I did post ALOT today, we must follow the same people too , jonathan harder, silent mike, supertraining?? I'm trying to remember where else I posted lately, were they all powerlifting?? aha as far as the arch/leg drive situation, have you ever tried the legs in front of the knees, kind of casey williams style, I know its kind of rare but for your leverages , maybe it can get you in a better position/ arch??
Mat Coddy SS, Brian Sumner, ST06, Silent Mike and some others, but all powerlifting. Well, i tried the foot position right now. I couldn't get my chest higher. i usually force my butt towards my shoulderblades, getting really tight, so when i use leg drive i relax and end up being all over the place, so i just stay tight and press. My back is still beat up from Deadlifts and Squats yesterday, but it instantly felt better (little weird though) to get back into position and the bar went up instead of "forward" onto my shoulders. Gonna try some different foot positions and work my setup on saturday while paused benching. Could work, thanks man!
That 480 was a beauty. Great effort!
Good luck and congrats on the gym expansion !
you are an absolute inspiration and motivation my friend you deserve millions of subs :D
have an awesome birthday Brian and thank you for all the great content. I have learned so much about strongman movements from you channel that I finally started throwing them in instead of my normal assistance work after the powerlifts. I don't know if it will help with powerlifting but I look more jacked and is a great change of pace
amazing tips as always mate, I'll be taking all of this on board for tomorrow's bench press!
I was never a great bencher but I always felt like close grip should be only around 50 lbs. less than ur bench press numbers. Congrats on the gym expansion bro
gotta love the guy watching over you, taking care of his bro
This might have been exactly what I needed. I've benched 315x10, 335x8, 396 in competition, 405x1, etc, with a wide grip (middle on rings) but demolished my triceps on Tuesday doing a bunch of sets of 10 with 225 on close grip after seeing this video. Tried to rep 255 after some board pressing today, and only got 5.
My arms have always been small compared to my chest/back, and I've never "looked" like someone with a 405 bench. Seems like it's time to really start hammering the triceps.
Yet again another unique, and informative video. Great stuff.
I do agree with his take on spotters, except I don’t even use spotter arms. I bench solo in a garage with no safeties. Stupid and dangerous, but I have never failed on a bench and have always grinded through the quitting moment
I feel like there is some debate in the power lifting world on hands nore neutral on the bar like closer grip and hands as wide as possible. I personally feel more compact and tighter if I keep my elbows tucked in and grip slightly outside shoulder length. I guess it's all preference though wide grip works for some lifters such as Scott mendleson while Jeremy hornstra uses a close grip.
Awesome video ! Appreciate the solid advice. Especially since my shoulders are my weak link.
I know how you feel about that 315 grip slip. I'm not as advanced as you are Brian but my baby wrists a month ago decided to do the same thing at 185 and even though I wasn't able to catch it, the bar was only 3-4 in above my chest and I got off with a bruise and a very humbling lesson about how to set the safeties. Thanks for another great vid.💪😎👌.
ur not half of what he is hes on gear ur a natty pleb.
Safeties won't help you if you let it fall tho, they only work for controlled failure. Unless you set them so high that you can't even do full ROM
cant handle the truth?
i started to bench like that 3 months ago, noe i lift much more and no more shoulder pain :)
people always tell u u need to to the index finger on the litle mark or something like that, but u gota find your own grip
I've only just recently discovered your channel and I love your videos man!
Happy birthday wishes in advance. Enjoy and have many PRs :) Thank you for the great content.
Definitely going to try this... very useful video... thanks
Your bench pressing advice will get me to three wheels in no time
You’ve talked me into it, I’m down, gonna close grip for a while.
Yeah I use the spotter arms as well, but if I can’t get the bar low enough with the arms I put plates under the bench,
Brian you are my fucking idol. And i know you talk about how you dont have idols other than your parents but you should know just how much you inspire everyone. And might i add your low carb high fats is working like a fucking charm. Took about 5 weeks to adjust but its brilliant.
posted on the day after i have a horrible bench day, i will use this advice next bench day!
2 weeks ago when I was going for a bench PR, I found out that my elbows tuck in instead of flaring out during the struggle on the way up. Guess I'm tricep dominant or just a newbie trying to figure out where to grab things.
Thanks as always for the great content ! Awesome PR and reflexes on the catch. Any suggestions for when your Close Grip BP stalls?
Here too.hate spotters.never ask for it..
If i'm doing incline, I definitely feel more comfortable performing the close grip vs wider grip. And i'm also able to bring the bar to touch my chest. But when I do a wider grip, it puts more stress on my deltoid and I can't bring the bar to touch my chest.
Awesome content as always Brian! You're awesome!! 👍🏻💪🏻
Good info on the closegrips. congrats on the pr and even more congrats on how fast you can catch 315!
Hey Brian, great video. just wondering why, in your opinion did the bar slip out of your right hand early on in the video?
I only ask as I've never had it happen to me so I want to know what NOT to do or to take for granted.
thanks!
My first meet in 1987 I dropped my 2nd attempt bench from lockout on my chest.
The same thing that happened to Brian with 315 happened to me.
It was 430 and the audience gasped when it dropped on me.
Although it really hurt my sternum I didn't really get hurt and I made the same weight on my 3rd attempt and finished the meet.
Happy Birthday Champ
Damn your hand speed is on point you caught that shit again mid flight
i noticed i bench more with close grip but i bench wide grip for months and havent improved. gonna try closer grip
Awesome video! Thanks for the tips.
Great vid! I think I used to have the same too wide grip when I started too.
when i stick my index fingers close to the smooth my elbows pop out at the bottom and take my triceps out of it a bit... my closegrip floorpress and regular bench 1 reps are also really close to eachother
Brian, where can I get those same elbow sleeves you got? Not happy with my current expensive but worthless elbow sleeves.
Man i did this for the last two weeks and it helped. Thanks.
tank you brian your informations are helping a lot, tank you so much .
should we do close grip bench, should we have a narrower grip on a barbell row, perhaps have you arms the same distance apart on a row and a bench
why is my bench press shit compared to my OHP, 80kg bench 65kg OHP>??
I remember seeing that slip on Instagram, god damn it gave me a fright! I've got the same thing with spotters, but I think that's because I've never really had a good spotter on the job. Once I had a guy walk off and do his own thing when he thought I'd manage it fine. Frustrating times, going solo you can take into account the risks and work accordingly with safeties and what not.
every time ive ever maxed my triceps were the reason i couldnt get the weight. so ive recently started doing closegrip bench in the place of regular bench. hopefully i will see results
Thanks for info Brother going to try this.
I hope it helps!
Thanks me to being stuck stinks lol.@@BrianAlsruheOfficial
I switched from benching to 1-arm push-ups, weighted dips & weighted diamond push-ups
Awesome video as always Brian. My close grip bench is almost equal to my real bench and my bench has also stalled out recently so this is perfect haha. But in the event that someone's close grip bench is higher than their competition bench, would you recommend just making the closer grip their competition grip?
just now getting to catch up on my subscriptions, been super busy at work lately. these tips are extremely helpful! I typically do floor presses but after this I'm going to have to do more close grip bench now that I know how close to go. I typically do ring fingers on the powerlifting marks which is where everything is straight up and down at the bottom and it helped a ton. I have super long arms so triceps strength is never going to hurt. I am curious Brian I know you usually recommend equalling sets and reps of rows in the same plane. I am a huge fan of antagonist movements. would you recommend equal sets and reps of curls when doing close grip as well to help get synovial fluid into the elbow and keep the biceps and triceps equal to prevent elbow pain later on?
this is exactly what happened to me.... my bench was stuck for years on 110kg x 5, I just said fuck it, I'm going CG bench exclusively to strengthen my triceps and bum, year later my best is 120kg x 7.... and I never went back to wide grip. I have even made a video about it :)
I can't be the only person that screamed out loud when that bar flipped out of your hand. Ouch, Brian! Hope you're alright!
Close grip was my only bench option with my first bench lol. You had to be precise when racking the bar too. Pinched hands aren't fun at all.
@Brian Alsruhe
What do you recommend if your gym does not have a bench like yours? I can use the squat rack if it's not being used. I have done that before but seems it takes longer to set it up.
Awesome... I go a little wider than close grip now...my pinky’s are about a inch away from the rings maybe a tad further..I can stay tighter& spread the bar / feel my tris better..
Ty I needed this been stuck at 315 for awhile
Do you lock out at the top of your bench? I find my elbow gives me hell if I do so I tend to extend as far as possible without locking my elbows. On very heavy lifts ..well heavy in relation to what I am capable of lifting at this point. I have found the slingshot helps keep me from flaring my elbows which makes it worse. Do you have any thoughts on positioning that may help?
this is deff worth a try because my bench sucks and ive been stuck for over a year trying to hit my goal of 315. does the elbow sleeves help with any of the lift or is it jus for elbow pain? ive been thinking bout gettibg a pair but i have no elbow pain when i bench.
Hey man, you need to do a video with Nick, would love to see it since I'm cutting down to his weight class. Would love to know what weight he normally sits at and what a cut looks like for him.
Brian, I generally say the narrow grip bench is roughly the same width as a strict overhead press grip. Thoughts?
Brian what do you feel is more impactful on the triceps in terms of strength, hypertrophy, and functionality of the movement? Dips, Bench? pr are they pretty even
I usually just bring it to my stomach and hips if I fail. rather have my stomach cut up then someone who touches the bar. feel my tries are stronger than my chest when i start failing my elbows tuck in more instead of flareing
I finished your entire playlist in Two days man !)love your content..and my bench is lagging..!thanks for the video
How much weight should you do on a close grip BP compared to regular BP. Also if I'm doing 3x8 on close grip and 5x5 on regular. Regular: 85kg, close grip: 75kg.
best sentence „your triceps cant be strong enough“! i belive the same there is no point where a even stronger triceps wouldt help anymore