Close Grip Bench Press

[Reaper87xx]

Frank is the epitome of a perfect lift. FORM BUILDS MUSCLE!

[19mac82]

Excellent video. Youtube is full of videos of people showing how to do correct form etc but the problem is most of the people in the videos showing how to do this correct form look like they never have lifted a weight in there life.

[WuTang011]

solid ass form!

[krb0123]

holy fuckin ripped

[hockeycanada42]

Mcgrath cant be seen in color

[classicgamer1968]

YIKES!

I started doing these a month ago and i've noticed excellent results from the CGBP.

They're definately superior to wide grip bench press that i've wasted time on for years now. Throw in some incline bench and weighted dips and you're set.

This guy is awesome and his form is absolutely perfect.

[ShaunPalmerr]

@classicgamer1968 on the close grip bench press where do you lower the bar. its just i have started doing them but it is my front delts that are hit more. and i really want bigger triceps

[classicgamer1968]

@ShaunPalmerr as long as your hands are positioned relatively close to each other (i.e. no wider than shoulder width but experiment to find the best grip), slowly lower the bar to your MID to LOWER chest with elbows tucked in near your body at the low point, any higher and you'll be working your deltoids more. Raise and lower the bar in a slow, controlled manner and tense your triceps at the top. Hope that helps!

[ShaunPalmerr]

@classicgamer1968 yep thanks defo felt a difference i started tucking my elbows closer to my body. really started to feel pressure on my triceps not my front delts

[classicgamer1968]

@ShaunPalmerr Cool! and you may find, like me, that you don't have to do any direct tricep work after doing say, 4 sets of intense close grip benches along with other pec and deltoid exercises (incline presses, dips, overhead presses). Keep the good form, increase the weight slowly, and have fun!

[SnuffDizz]

most of those steroidhating trolls use it as an excuse for their weak pathetic body, while really they don't have the mentallity to bust their balls in ther gym, actually i am a natural bb, but I know that it's 50 percent WILL-POWER to grind out and the other 50 PERCENT is your food,rest, steroids whatever...

[Grimbas08]

would this be bad to do after a chest day for triceps the following day? I know it targets triceps, however it is still a benchpress?

Those are some f'ing nice presses bro textbook form.Respect.

[stewie9793]

@Grimbas08 never do triceps the day after a chest day...Try to work them on the same day and if you have a seperate bi/tri day do it a couple days before or after the chest day...you need the muscles to heal

[dufus321]

wow. fantastic control with that much weight

[sk8forlife90]

somebody has steroids for breakfast lunch and dinner.

[gregpaullemon]

wooh steroidsr4losers has alot of time on his/her hands just goin about commenting on every bodybuilding. get a grip of ur lofe haha!!

[hockeyarmour12]

get them roids dawg! i got that spawn

[muscleten]

im updating my stack its been a week, i left bsn cause they didnt do much for me..

these products worked wonders for me the past week

animal pak, animal pump, fruit shakes

the biggest effect that animal pump gives me is that it makes me sweat like crazy and the pumps are insane

[mobaleyez]

Frank Mcgrath is a beast!!! Does any1 no his roid cycle!!! Thanx!!!

[Roelisc]

lol

[endorphine99]

if you were on his "roid cycle" you wouldnt even come close to his size... its much deeper than "roids"

[mobaleyez]

sure we wudnt!!!

[whosnexttt]

so true endorphine99

[muscleten]

if you stick to protein shakes and creatine, with a good no product,..thats a stak right there, and your loaded ready to go..

personally..i only take a good n.o product like bsns stuff..and creatine monohydrate..i make my own shakes with fruits and stuff

[muscleten]

true but did you know you retain 80% of what you gained with creatine,..after stoping creatine supplementation for 2 or 3 months, depends ..you only loose the water on top of your muscles,..

creatine actually works if you eat right and take it according to how your body responds to it, ..not by what it sayscreatine is basically water added to your muscles but if you look it up , all doctors say the same thing to bodybuilders..the mass you gained with creatine 80% of it will stay ,..big number

[mrceebees14]

If you fix your absorption like so many people don't, you don't need Creatine.

Clean up your gut and the gut will clean up your body........I.E. L-Glutamine, Fish Oil, Ascorbic Acid,, Probiotic and a Digestive Enzyme.

Do those 5 things and you will slap yourself for never doing it before. But you should have someone test your absorption to see where you stand.

[frisbyrb5]

will this help improve my bench press, my triceps seem to be my week point at the mo.

[BerkTheSportsGuy]

Yes it will! I do reverse grip bench and alternate with close grip to build powerful triceps. Im really strong at bench for my age but i need stronger triceps so i can keep improving.

[frisbyrb5]

reverse grip bench, ill try that also, thanks

[BerkTheSportsGuy]

Cool! Make SURE to have a SPOTTER when you do those exercises because i don't know if it's just me but it's really hard to get the weight to starting position from the rack by myself. where as normal bench is natural i think.

[ilftw8]

frank is a beast!, and he does compete

[hoodfigga33]

this guy never competes???? strange

[xXFir3]

I love lifting videos like this. No music, no color, just an animal working out. Brilliant.

[Elreypachuco]

Same here. Nothing but a man versus the weights. Just how the every man trains.

[bright5086200]

fuck steroids. take creatine. does hgh like the same a steroids but legal?? or is it safe for you to take??

[TheDrumSpecialist]

it has tons of toxic shit in it and makes your liver work 10x harder to clean it up, don't take it, just stick with protein shakes

[FuckMuscleMissions]

wat medical journal did u read this in?

[bigdude90]

Creatine is a waste of money. It makes your cells retain water, that's it. Ppl sell it by saying it helps speed up recovery time, or builds stamina, but it doesn't. And you can find it in red meat naturally. HGH isn't legal unless you have a perscription for it, just like steroids are illegal unless you have a perscription for them. Please keep your mouth shut if you don't know what you're talking about. And btw using steroids won't make you huge, it still takes a lot of hard work

[venezuelam]

what does close grip bench help me to do?

[ct83yyy]

triceps

[zkb24]

horse shoe part of the tricep, it will your help your bench press lockout as well

[bowen8682]

welll the prob with doing it 6inch apart is at least for me tears apart my front delts, wider grip means less stress on the delts

[foottothroat21]

for you....exactly. your not him. to each his own. do what you think works for you, not others.

[Shidko]

wider grip means more stress on the chest and less on the triceps

[snizshizzle]

Pinch your shoulderblades together and arch your back. You will be more powerful and have no pain in the shoulder.

[EvolutionIXRR]

those veins in his biceps look like worms.hehe

[heylookatmeok]

I love it when keyboard commandos tell bodybuilders (or any athletes for that matter) that they're training wrong

[chillymacman]

i think frank mcgrath knows what his doing..

[see17]

fuck i feel like a bitch everytime i watch frank train

[antony6969]

good bodybuilders know that its not grip space but elbow position that determines what muscle it most hits.

[poof5000]

its a close grip not a bench press what a loser get it together 6 inches or less then try it

[vsantonioli]

all that's going to do is be hell on your wrists believe me that is working his triceps just fine

[carbiduis]

wouldn't it be best to do a 6" space,plus a small 2" pad/block on the sternum to avoid the nastiest angle on the wrist?

[vsantonioli]

i guess you could use a block until you get comfortable but you won't see anyone experienced doing so...you don't have to go any closer than 6" to get a good tricep workout, keep your elbows parallel with the bar and let gravity dictate where it falls and your triceps will be screamin'

[ourmartyr]

you are honestly going to say that mcgrath doesnt know what he's doing? go kill yourself.

[93HondaDX]

what does close grip work on opposed to wide grip?

When i do wide grip i feel the soreness in my tris and biceps

but on close i only feel it in pecs

[vsantonioli]

wide grip is for chest, close grip is for triceps

[rehwwe]

class

[spade121981]

m60ak47 etc.... do you have frank mcgraths leg workout video?

[ishojtester]

Whats the point of this vid? Watching a man doing close grip benchpress? Fucking idiots, stop uploading vids of ur selves or others doing an exercise without giving tips or telling how it works.

[Jabootie22]

these vids are for people who already know how it works...

[studiobuddy]

lol this from a dvd you can buy dumbass and if you dont know what to do you fuckin suck

[Jabootie22]

i cant seem to bench as well when i use the grip hes using ... i guess i just have to get used to it?

[Cmac1000rr]

thats becuase its not a chest excersize its much more focused on ur tris they're two different excersizes

[Mattycnote01]

This dude is nasty!! Perfect form unlike alot of the morons you see!!!

[MajorAssplay]

perfect form.

awesome workout

[StormJB1]

this guys obsessed with guns. any way does this work your triceps, and isnt he meant to have his elbows tucked in pointing to his feet.

[albigjura1]

this dude has big shoulders

[Sconts]

...

I'm scared.

[pgmuscles]

Stupid cunt !

[pgmuscles]

You know you have a big mouth! Come and say that to my face !

[pgmuscles]

steroids !

[tino190]

yo pgmuslces your a stupid motherfucker!i know plenty of people who hella use steriod i have friends who use it and they are not even half his size! so shut the fuck up.

[campo852]

to pgmuscles: say it to your face? a skype session maybe?

[vojislav87]

does the close grip bench pres work triceps more or the chest

[sr19]

triceps

[hur1990]

do ppl normally use same weight for close-grip bp as they do for flat bp or lighter?

[Krapuniverse]

I usually go a bit lighter but you could use the same weight.

[natureboypkr]

lighter

[69heyho]

Close grip bp are for tris right?

So if im doing it for the tris, should my elbow be in or out like in this vid?

[k2rider56]

they should be in, i feel i get a better pump if its in

[LINAZAS]

This grip is close for him... lol ;D

[musclemania1]

try keeping your elbows in.that should work

[Krapuniverse]

Does anybody do close grip military presses?

No one seeems to do them but would they be any good for working your triceps?

[matt5608]

all pressing excersizes work the tricep but i think that would be more specific for shoulders.

[Krapuniverse]

Thanks for responding.

[Clintsmith721]

close grip military press rly isolates the key muscles used in the push but its also a huge ego killer because of how much more strain it puts on you thats why nobocdy does it

[Krapuniverse]

Yeah, you have to go relatively light on the exercise.

[k2rider56]

who gives a fuck if you have to use light weight for some excercises, what ever you have to do to make you better and if someone says something to you tell them to try to do more

[Krapuniverse]

I used to do all the heavy weight stuff when i started but now i use moderate weight, higher reps (10-16) and slow movement. You get better results that way.

[16vastraturbo]

is that where your hands should be thn like a 90 degree angle to your chest whn pushed out? totally different excersise now but where should your hands be when doin a up right row for the shoulders?

[matt5608]

your hands can vary for close grip...it can be anywhere from just inside the shoulders to 6 inches apart. I woulldn't recommend going any closer than that because your wrist are under alot of pressure and alot of the time you lose technique and your triceps dont get as much work.

[thenorthwind]

So I'm assuming that we are supposed to think that he is this big and strong because he takes Animal Pak..

[heretostay51]

If you want your wrists destroyed, then by all means go closer. I like how you geeks think you know it all when it comes to training.

[powermousey]

um... thats not close grip.

true, its closer than a wide grip.

try gripping inside the middle(mid) rings for a "true" close grip. oh I say about 3 inches or so between the distance of your two hands place equilaterally

on the bar.

[diamand1234]

eyy good for you buddy

the close grip i have an ez curl bar and a regular bar wich one is better

i cant feeel emm burnnn when i do emmm

whats up wityh dat

I love wehn your muscles burn

i like to pushh

see my limmitss

but with close grip wont burn its pissin me offf

[diamand1234]

eyy good for you buddy

the close grip i have an ez curl bar and a regular bar wich one is better

i cant feeel emm burnnn when i do emmm

whats up wityh dat

I love wehn your muscles burn

i like to pushh

see my limmitss

but with close grip wont burn its pissin me offf

[Oyvind21]

boy do he looks happy... sike!

[DominicanOps]

Seriously........hes tank.

[woyos85]

Dude his sister is hot

[neza0008]

hes a good ol canadian boy. Represents the heart of Canada.

[Mars7RP]

How true prowrestlerwwe, i think some people forget steroids or no steroids, there has never been any bodybuilder with 20" muscular arms without being relatively strong. And eating enough calories. Without that, nothing will happen, no matter what fancy terms, "protein synthesis", "anti-catabolic". Basic's work

[prowrestlerwwe]

frank represents all of us fom animalpak, proud of it too! so what if he is on steriods, shit, its not the answere to muscle. i know guys on roids that are completly outta shape. it is the hard work and training and mainly genetics. sure the roids help him but they dont make his attitude to lifting any different.

[HakuNinja3]

hardcore...

[finalruler]

First of all, SO WHAT? So what if he takes roids. Taking roids does not GUARANTEE ANYONE benching 420lbs, that comes from hard work. I'd like to see you babies do better.

[renoufarnold]

i totally agree w you...its easy to dismiss what this guy does with steroids..thats why ppl do it.they are ignorant cowards

[Bigbaddaw6]

you are ignorant and need to read, it is impossible to get any bigger after a certain point, its called maximum genetic potential, once you reach it there is no getting bigger, so you take steroids, they allow you to get bigger douche bag, and they have to work just as hard for it it just alows them to get past a genetic barrier, douche bag

[renoufarnold]

i understand that douchebag, but still these ppl have to do everything correctly douchebag...such as dieting, training, resting, intense workouts,posing routines etc douchebag...you <3 cock douchebag.....i would love to see you call me a douchebag to my face..douchebag..do the world a favor and get killed douchebag

[finalruler]

If you understood anything I've or Bigbaddaw6 has said, then you would not be posting your comment. People take steroids because they've reached their limit. You are a moron.

[TyJim]

hahahaha quite a big douchebag fight...

[ROC1291]

Im sick of you fuckheads pointing the roids finger.

It's not what you take, Hardcore is what you make it. Work hard as fuck in the gym no matter what the fuck you put in your body.

With hardwork and determination, and 13 years of lifting on your back, anybody can look like that.

[MeatyCockandBallz]

No amount of years will make you look like that, sorry buddy. This is a roid physique. Natural hormone levels can't produce this kind of physique no matter how much you eat and how many years you train.

[westernguy10]

Exactly. I give the guy mad props for working as hard and he does and having nutritional discipline. But you CANNOT look like that without roids also.

[Prouductions]

Even his jaw has crazy muscle look at 1:44.

[666iconoclast]

Hey buddy, you look kind of tired after the workout...go back to the locker room and shoot some more juice.

[finalruler]

Hey, why don't you go back to your room and worship some more to Satan, fag. Lol. Satanic fag, Lol.

[RastaJesus666]

Takes hardwork to get where he's at even with steroids.

[666iconoclast]

RastaJesus666:

It is the steroids that allow him to recover faster between workouts to work that hard in the first place. That is exactly how steroids benefit a lifter; they increase his capacity for hard work.

[funkdandy]

its cause of wastoid dirtbag roid heads like this guy that natural body building isnt even taken seriously, they need to start testing for drugs AT EVERY SHOW.

[funkdandy]

ill believe it when they film it right, all those angles and cutting for one set?....suspicious, whether hes on roids or not is his own problem

[oldshalashaska]

too doped.

[superman96]

when you look at though.. hes still fuckn mad strong but his grip isnt that close..

[bodymaniadude]

lever didn't suck he was huge 260lbs contest he looked like 290 lbs and he had the best cuts much beter then frank but frank is my favorite now levrone is gone

[GiantRonnieColeman]

Be the newest member of Bodybuilding-hardcore living,feel free to ask anything you have on your mind,ask about supplements,how to get your biceps peaked like Ronnie,how to gain up to 20 pounds a month depending on your body type and many more.

[regalsncaprices]

definantly a steroid injector. fucking massive

[szwarzstillar]

He competed in the 2007 ironman.

[jhughes912]

quality technique extreem roids tho hes in all the magazines but he dont compete wats up wid tht

[azamatbagatov100]

dam what a fucking beast that has good form!

[CristiaanC]

This guy's form is perfect. He's absolutely huge, and his discipline when it comes to how much weight to use is awesome. Not ego here, just pure weight training done the right way.

[gciarlo86]

Mcgrath is the man oh and Geni I will bet a million bucks you cant bench four plates you Moron.

[lightweightbuddy]

all these guys shooting roids are just jealous. steroids are in every professional sport, yet no one cares. why? because the guys aren't big. every man wants big muscles, so jealousy kicks in when you see these huge bbers. don't even try to deny it.

[MizZarler]

geni your retarded, your saying if he didnt juice he would close grip 225 x 8, i do 275 x 11 on CG im a clean 19 year old at 212 lbs...Frank works his ass of each body part twice a week, so what if he juices, thousands of other people juice and dont look nearly like him. He is a dedicated professional bodybuilder.

[qeni]

what makes me retarted though ? and yes there's alotta guys lookin way better then him kevin lavrone ronie jay there's alota them

[MURcielago3314567]

big ron its the only one better jay is great but this dude way much more simetry.. levrone sucked

[gowrestle160]

yep all athletes take steroids just to get an edge and just steroids wouldent make u as big as frank...hes dedicated n hardworking thats what it takes

[Skinny145]

The sound of the plates rattling as the bar is going up and down, is a pretty cool sound.

[gciarlo86]

Diet and genetics play a huge role in getting a body like mcgrath's. YOU HAVE TO RESPECT PPL WHO DEDICATE THIER LIves TO BBD. Some ppl take roids and think they will get like mcgrath but they wont without hard work.

[OVEReffinCOME]

yall morons could juice

and ud still b worthless

and look like shit.

hes motivated and dedicated.

and prob isnt on the computer rite now criticizing ppl.

so go 2 fuckin hell.

genetics and diet makes ure body.

[gciarlo86]

Islandlife1969- Are you retarted. You surely sound dumb and closeminded. Srry its not 1969 anymore, wake up.

[melman5464]

I would beat this guys azz in

[Bunford5]

Could someone please reply to this comment and tell me what the difference between close grip and 'far?' grip is please? Is close for arms and far for chest?

[Bizartch]

Close grip is for developing the triceps. Wide grip is for developing the pecs, delts, lats, and triceps to a lesser extent.

[Bunford5]

Thanx

[mvIahovic]

ROIDS

[JHotch59]

ignorant beotch

[Quntt]

Suck me beotch you roidhead

[sumfella6006]

Wrath is the most badass canadian in the ...well, canada lol

[ilker1981]

I just noticed.Only pathetic and skinny people say that bodybuilding is unnecessary.

[Islandlife1969]

what was the point of this vid?

[tim72184]

Thank you for noticing that there wasn't any.

[regalsncaprices]

how the fuck is anyone going to say his technique is wrong w/ the "suicide" grip. take a look at him and you can see its not inncorrect.

[tim72184]

It's incorrect.

[700total]

you should use full over hook grip for full bench and underhook grip for close grip bench!

[ANaqvi]

this guy is fucken strong...even for a pro bodybuilder who shoots...

[youngjoonmoh]

my comment has nothing to do with steroids? I meant that although many bodybuilders will never achieve the same physique as Frank Mcgrath even with steroid use, he may serve as a motivational image. Im sorry you took my comment with such regard, it was only my opinion. Whats with the verbal abuse?

[youngjoonmoh]

the point? McGrath is an IFBB pro first of all so this video does serve a purpose for his fans and those of animalpak/com Plus I think this is a great ad for those who know nothing about bodybuilding, but are interested and need a hook to reel them in

[sirlancelot86]

Need a hook to reel them in? What!Reel them into steroid use.You've fallen into the idiot trap..idiot!Well,have yu realized what a stupid coment you've made yet.Good. There is nothing cool about it..It's sad that they've got young kids caught up in this mindless bullshit. What a sport. Now you know why they named it the DUMB BELL! I can't believe people pay to see this shit. Oh! Look what I can do with a needle..see how big it makes me.

[700total]

Why is it that all the people in the world who take steroids don't look like him. At the end of the day it comes down to training and dedication. Steroids are just part of the sport. It easy to sit in front of youe computer and see a big guy and say "its all steroids". You should take somne and so we can all have a laugh at what little progress you make!

[qeni]

dude i can bench the same weight he does for 12 reps close grip and im all natural never done roids all my life i been doin it for long time tho . i was wonderin how much this guy would lift naturaly probably 225x8. i agree roids is part of bodybuilding sport but i also think that all those men are pussys without roids .

[700total]

Its impossibe to say!

[CristiaanC]

lol, uh huh, surrrreeee

[nunoalves22intrepid]

puta amigo..

[tim72184]

I know I've posted on here before but I just realized ...what is the point of this series of videos? It's like yes, he's big...ok. It's not a vid about technique or good routines, or nutrition, or scheduling. It's just this douchebag doing exercises (incorrectly at times, see: thumbless grip)and...yes, what is the point?

[sagaskell]

Biggest or fattest?

[GunnieCutschattimer]

Dude, pablo you're yet again another idiot. You don't need more vascularity to support more muscle. Notice that in the offseason and guys are their biggest they have hardly any vascularity at all? Um, yeah. Stupid comment. He's juicing. But when you're a pro you gotta do what you gotta do to make the bread appear on the table. Stop the talk of not respecting an athlete because they juice. Let's stop respecting all women because they take hormones to regulate their period!

[shittrav]

exactly.

[gunshowlegend]

I love how everyone here says "hes obviously on roids, look at his veins" explain hoe roids affect your vascularity in any way, they dont. do some research before you chirp this guy, hes worked harder in his lifetime then most of you ever will.

[relativelyfunguy]

you're right, he's not on steroids. i am sure he could easily compete and win any and every natural competition out there. hell, he's 2x the size of stan mcquay, and he's considered the best natural bodybuilder. somehow we missed this guy along the way, right?...

[pablo169]

actually steroids directly affects muscle size, and in order to maintain and support more muscle, you need more vascularity.

now im not gonna come right out and accuse him of juicing, but i will say that with his size, he very well does have the possibility to be on roids. the ffmi argument does uphold, and you could only defend him based on vascularity.

regardless this is impressive.

[yerwrng]

steroids increase red blood cell count and blood volume...What do you think that effect has on the vascularity if lean enough to see them ?

[yerwrng]

steroids increase red blood cell count and blood volume...What do you think that effect has on the vascularity if lean enough to see them ?

[Nietzsche68]

There is no doubt about it that he is on steroids. None the less, you cannot dismiss the dedication, and drive that bodybuilding entails. Grueling workouts and a crazy diet!

[Fit4Life1967]

Very well said.