Wide arm bench press versus close arm bench press

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    Jul 07, 2010 11:05 PM GMT
    So, I was talking to one of my friends about how he got his chest so big. He has like cleavage... seriously. And he said he did close arm bench press. Well, today i went to the gym with another one of my friends and he said doing close arm bench press works out your triceps more than your chest. So, I've been doing a variation of both. Have any of you found that one works better than the other?
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    Jul 08, 2010 12:13 AM GMT
    For me, it depends on your form and concentration. You can push thru your sets and mentally isolate certain muscles. I really believe that. Naturally, multiple parts are working at the same time but you can focus on utilitzing your pecs thru the press more than your triceps.
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    Jul 08, 2010 12:32 AM GMT
    Joey is right, the emphasis with that exercise can be placed either in the tricep or inner chest. That being said, the exercise has a tendency to cater to triceps more than inner chest. For it to do the latter one must really be conscious of engaging the pectoral muscles actively and keeping the weight there rather than in the arms.

    Best
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    Jul 08, 2010 12:43 AM GMT
    are you guys talking about the close arm (i guess i mean close hand) bench press
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    Jul 08, 2010 12:54 AM GMT
    Bench press works both chest and triceps.
    Varying the placement of your hands on the bar determines how much of either gets worked.
    Wide grip press works more chest than triceps, but still works both.
    Narrow/close grip works more triceps than chest, but still works both.
    I don't know the percentages, though.
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    Jul 08, 2010 1:05 AM GMT
    paulflexes saidBench press works both chest and triceps.
    Varying the placement of your hands on the bar determines how much of either gets worked.
    Wide grip press works more chest than triceps, but still works both.
    Narrow/close grip works more triceps than chest, but still works both.
    I don't know the percentages, though.


    Thanks thats all i needed to know.
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    Jul 08, 2010 1:09 AM GMT
    TMNT saidSo, I was talking to one of my friends about how he got his chest so big. He has like cleavage... seriously. And he said he did close arm bench press. Well, today i went to the gym with another one of my friends and he said doing close arm bench press works out your triceps more than your chest. So, I've been doing a variation of both. Have any of you found that one works better than the other?


    how far apart are his hands?
    and is that all he does or just a part of his routine?

    I have recently read that shoulder width grid works the chest more

    btw you look freaking hot the way you are lol
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    Jul 08, 2010 1:43 AM GMT
    When I worked with a trainer and we used close grip presses to work triceps, we used a very close grip with the hands maybe only six inches apart.

    I think if you keep the hands about 18 to 24 inches apart (depending on length of you arms) you'll be working more of your inner chest than if you take a wider grip - wider tends to work the outer chest area more.
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    Jul 08, 2010 2:27 AM GMT
    If you want to utilize close grip bench press for the inner pecs, then you need to focus on contracting the pecs at the top of the movement. A lot of guys tend put more focus on the triceps when doing this movement.

    The width of the grip is up to you. I generally place my hands slightly wider than shoulder width apart. If I go any closer, the bar gets wobbly and I wind up using arm strength trying to balance the bar.
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    Jul 09, 2010 2:33 AM GMT
    joeyveras saidFor me, it depends on your form and concentration. You can push thru your sets and mentally isolate certain muscles. I really believe that. Naturally, multiple parts are working at the same time but you can focus on utilitzing your pecs thru the press more than your triceps.

    I think most of you missed joeys response so I'm quoting him just so you can read it a second time.

    He's absolutely right on this, with enough focus you can make a five kilo dumbbell give your chest a massive workout, focus hard through the range of movement and make sure to keep the focus on your chest and you'll get an awesome chest workout, don't focus enough and you get an awesome everywhere else workout.