CLOSE GRIP PRESS | Triceps | How-To Exercise Tutorial
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- Опубликовано: 13 сен 2024
- How to Perform CLOSE GRIP PRESS. Used in our BULKING BOOK: goo.gl/HXHnJQ .PDF VERSION: goo.gl/5iyrAj
Buff Dudes - Exercise Tutorial - How to Perform the Close Grip Press.
www.buffdudes.us
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For anyone interested, this is the exercise that'll change your upper body.
I incorporated this exercise into my routine about 6 years ago. Up until then, I was using kick backs/rope pushdowns and skull crushers/overhead tricep extension. The close-grip doesn't sculpt but it does generate mass and the strength and endurance you gain in the triceps translate to the normal bench press movement because it is in itself, a bench-press movement. As a result, I was able to lift heavier and do more reps which helped me gain more mass on my chest, anterior/medial deltoids as well.
Be real careful with any bench-press movement though. Make sure you keep your shoulders down and depressed in the movement and frequently stretch and strengthen your rotator cuff muscles..otherwise you're going to end up with impingement and other rotator cuff tendon injuries. Your stabilizers need to be strong. I screwed up in that regard but I'm rehabilitating that issue.
CalumG. Would you recommend that I include this exercise on chest or arm day ? ( I just started lifting a few months ago and really need to increase my triceps as I’ve only been doing dumbbell kickbacks for high reps for triceps on arm day )
@@1989cadiman I personally do a 4 day split of day 1: Chest/Shoulders day 2: Back and abs day 3: Tris and bis and day 4: Legs and abs. I split up Chest and Tris because my arms were lacking and I needed more focus on the tris. The problem with doing this on chest day is that it will fatigue the tris for the rest of your chest exercises, assuming you do it first since it's a compound movement. So ya overall I would say separate this from chest day, and if you do have an arm day, it would be perfect for arm day.
Poe Javelski awesome thank you for the advice brotha
Kyle Hannusch No worries bro!
CalumG. I feel your pain brother. I well fucked my left shoulder up on the bench press.
That was 4 months ago. I’m only just back on track.
I’ll definitely be incorporating these into my routine
Hey BuffDudes, just want to say a big THANK YOU to you guys! Your contents have always been top notch over these years. When I need fitness related advice, I would turn to your channel. Appreciate it!
No problem, glad you enjoy the videos!
+Buff Dudes thanks dudes
I did it yesterday , the best exercise for triceps for me to get them buff
You did it yesterday and you can already tell that it is the best exercise for your Triceps...how?
@@nominox1158 I have already been doing this for a long time just was coincidence that arm day was the day before
@@nominox1158 He didn't say he did them yesterday for the first time, dummy
FrankieBoy84 fuck off
@@nominox1158 only way you can really put a lot of weight safely on the tris
been watching buff dudes channel ever since i started hittin the gym (4yrs ago). damn, time flies.
Yeah, that's for sure. Can't believe it's already been that long.
Appreciate your works guys, lots of passions have put on these video, i thank you for every knowledge you've given to me, love you guys, happy valentine's day. (No homo)
Well dude it looks like it worked amazing for you damn you're big.
Congratulations man, seeing great progress as well.
@@Thisispow juice
Some say he's still doing reps to this day
Yeah, I just checked this video. You're right, he's still doing it
Hey update I just checked this and yes he’s still going
Like he really wouldn’t stop😂
Hey just checked and yes I am still he is doing it yeah
Yeah, i just checked he is still in it from 2023
Without a doubt one of my all time favorite exercises and i am so much stronger with a narrow grip than a regular press for some reason.
StyrbjornStarke your triceps are probably way stronger
Basically, shoulder width or more narrow than shoulder width. Thanks, that's what I needed from this video. Saved!
i've been watching you guys for years, never fail. Keep these up i'd like to see a lot more of these exercises. Even though i've been working out for a while now I still like to watch these and make sure i'm doing everything correctly.
When I wanna trust the information I’m getting without hesitation - I come straight to buff dudes. Period.
Tried and tested baby
Great tutorial on close grip benching. I always assumed that going lower on the sternum felt wrong, but after doing it your way, I'm getting much more tricep involvement. Thanks.
Probably the first exercise video(done by a guy) who also mentions girls as an audience
I like it when he said hi buff girls, cause hell yeah there are a lot of buff girls following u 💪🏼💪🏼
dat FPS tho....cancer cured.
I like these in-depth exercise tutorials
Exactly what I was looking for. One question - should I use this exercise in the same workout as the regular bench press?
that’s what i do
I do 5 sets of flat bench press with normal grip, 5 sets of incline press with same normal grip, and then I do 5 sets of close grip press. I also added ez curl skullcrushers for extra tricep excercise last week.
I'm actually doing this to cut off time, basically it hits more muscles than a normal press and basically will make you stronger due to it's harder position but also depends on weight or reps you're doing.
Love the buff dudes channel
Thank you, that was very helpful.
Few reps does almost 15 with 135
That's easy!
Officially swapping from tricep extensions to this, I feel it much better than tricep extensions and I don’t feel elbow pain either
I bought a Swiss bar mainly for this exercise. It has a parallel grip and a narrow angled grip. Both keep the elbows close in, which is what I want for triceps. You can also pull your biceps together which seems to activate the inner chest.
watched first buff video , I will try this tomorrow
0:17 absolutely unbelievable judgement there
Oh no ! Did that offeneded you ?
hahahaha
straight to the point without any bullshit mumbo jumbo.This i like
Really enjoying this exercise
Thanks a lot. My biceps have gotten bigger but I’ve neglected the triceps and forearms so I’m getting an odd Popeye physique.
what exercises do you do for biceps
Hey! Great tutorial series you got here! Can you please upload next episode with technic explanation of Seated delts press with DB?
Grandeee ti seguo dall Italia ;)
Quick and simple tutorial. Gratitude. 👌
short and sweet. Great vid
Exactly
gonna try adding that on my next chest workout. good and clean video as always!
MysticDragons it doesnt work the chest much you should use standard bench presses
It puts your triceps as the "main mover". They bore most of the load on this exercise.
that is wrong. the chest is still the main muscle in this movement. The triceps gets activated just a little bit more. The upper fibers of the chest get a lot more activated with close grip due to stronger anteversion of the shoulder.
@@derpumper3709 you're wrong if you do it the right way the triceps take almost all of the load 😎👍
Never seen this exercise before. Time to execute. Thank you!
Shaiakh Amjad ? its the most popular tricep exercise 😂
The most popular tricep exercise? Have you ever been to a gym?
The most popular exercise for triceps is by far pushdown with either a some kind of bar or a rope.
I rarely see anyone do close-grip bench.
@@jamj59 its funny because close grip bench press is still mainly a chest movement
@@derpumper3709 lol
Hey Buff Dudes, Great video, enjoyed the details u gave
Is this possible with dumbbells? Thanks
love the Videos they help alot
Great teacher
Is it normal to feel the pump in the chest more than the triceps?
Thanks Sir
Thank you !!
Thanks for the explanation. My elbows were going outward instead of downward
Wow korean subtitles awesome 💯
Good video Greg Olsen
I've stayed in the gym for 2 months, 15 days I was doing some generic trainning that the teacher made to me, I got 0 results. But then, out of nowhere, I found this amazing channel, I started doing some of the exercises you and your brother showed on the videos, and oh boy... in 15 days I got + 3 kilos of pure muscle (I think it is 6 lbs). Thank you very much! Next time I hit the gym I know where to find the good stuff.
Its not pure muscle in 15 days...u need way much longer time for this with proper nutrition,u just ate more and got heavier.
Great video
Thanks bro superb👍👍👍
Good tips on this video.
Is it really worth to incorporate close-grip bench into your routine to increase your bench if your triceps are a bit laggy? Or just stick to more regular bench with more volume
YES.
Your triceps help mainly at the upper portion of the bench press
Close Grip bench is still mostly a chest movement. especially the upper fibers get worked alot more due to stronger shoulder anteversion. Triceps gets activated a tiny bit more. This is not a tricep movement. Its a movement to get in more chest volume and to work the upper fibers of the chest and its a movement for powerlifters who have a sticking point in the upper part of their normal bench press.
Superset this after tricep pulldowns to failure for insane growth
what's the bar path for this exercise? is it like a normal bench or is it straight up?
He says in the video, bar path is different. It's not "straight" though for any type of bench press.
I always wondered about close-grip bench press because I don't know if I should do it on my tricep day or on my chest? same thing with dips!
Is anyone else in awe at how nice these dudes hair looks
Maybe ur gay
I do that after doing the incline press!
When you'll gonna do a Death Grips Press?
Do you have to arch your back?
Is that mainly lateral tricep head?
I use a semi close grip and I find that works best for me.
Keep it up thor
Hey does this good too for building my inner chest ? is it effective ? because I'm lagging my inner chest
Nice video as always Buff Dudes..
I didn't know Jim hopper had a RUclips channel😂
this is the grip I use all the time
Subbed dude
thanks obi-wan
Love me some dips, but this is a close second
this doesnt work. like its targeting little shoulder and im doing it the same way as you. any advice?
Just one question. On bench press what's a negative rep?
Can you also do this on incline out of curiosity?
Is it ok to do this the day after shoulder day?
which part of the tricep does the narrow grip work?
Can this be done using an eze curl bar ?
Does this exercise still work chest to a significant degree or it's mainly for triceps?
the chest is still the main muscle in this movement. The triceps gets activated just a little bit more. The upper fibers of the chest get a lot more activated with close grip due to stronger anteversion of the shoulder. It counts mostly as chest volume. There are better excersises to get your triceps bigger.
자막 있으니까 개좋네
Noice!
❤
Can anyone tell me how it’s different from Close Grip chest press??
Does it matter if i use a EZ Curl bar instead of a normal bar? Because i like to superset these with Skullcrushers.
Timothy de Clerck make sure you're using the same weight tho. Don't make it easy just cause it's an EZ bar
굿샷
nice
Do you do it below the chest??
middle of the chest plus dont go all the way down because when you do that it takes tension of the triceps
If you lower the bar further than the sternum it's going to activate more front delt though. French press or OHP is better alternative for triceps I think
I get a huge chest pump from doing this. What am I doing wrong?
Also try on a decline bench if the motion feels awkward on a flat one.
will the strength gains be the same if I do close grip on a Smith machine?? Sorry if this sounds dumb lol
rodrigo lucas if you are training alone and are lookibg for serious results then yeah overload on the smith machine but if you have a partner then a bar is your thing
Never, under any circumstance, use a smith machine. This absurd piece of equipment will do nothing but hurt you due to the unnatural straight bar path. The bench press is supposed to move in a slight arch, along with pretty much every other exercise. If you don’t have a spotter, and you fail a rep with a barbell, just roll it onto your lap and sit up.
When a couple equals over ten..... 😂
Prefer the pin press. More weight, less chest. 👌
Suicide grip makes me feel my triceps more
I notice there's never any music in this gym?
HHOOOLLLEEEYYY SHHHEEEET!!!! LOOK THAT BEARD!!!!! SSSOOOOO BUUUFFFYY!!!!!
I cant focus ur trp exercise because of ur handsome face😅
crystal clear
Should I pinch my shoulder blades?
Screw tris , what’s your bicep workout ? Damn.
Skinny thor
bryce harper?
David Harbor actually. Killing aliens with a bunch of kids after this vid
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16-17
Bryce Harper
This guy looks like david harbour
Anyone else shoulder hurt doing this?
Close grip press is close grip press😂😂
first
I legit thought this was sheriff guy from stranger things
😂😂😂 For real
Too wide a grip