How To: Close-Grip Barbell Bench Press

[lameristotel]

This thing is killing my right shoulder :(

[theadrock13]

You're doing it wrong. Grip's too wide, bringing it down too close to your hips, not touching your chest.

[MrRamminator1]

I'm trying to get that cut line on my chest and the bottom section of my chest has basically no muscle there I was wondering what is the best exercise to get that cut line or whatever its called for my chest??? please help

[theadrock13]

@MrRamminator1 , its called dieting. thats all. 

[planotxable]

PUT ON A SHIRT PLEASE, OR ELSE JAY CUTLER AND RONNY COLEMAN WILL VISIT THE GYM SHIRTLESS AND MAKE YOU LOOK LIKE A LITTLE GIRL.

[comicdweebify]

@planotxable you're an idiot?

[BenzzieXD]

@planotxable They're bothon steroids...

[103Rockistan]

beautiful gym...



[KMgamer1]

can you do this while lying on the ground? i dont have an incline bench so that's what ive been doing. is this hurting my workout? thanks.

[SMARTBOY951]

SCOTT , SCOOBY is your father , why you leave him in old folks house.

[MrAdingle]

tchh



[etagged]

are your elbows allowed to come out to the sides?

[KMgamer1]

@etagged no, don't do that. I read that can cause injury. keep your elbows close to you, and don't let your arms go out to the sides.

[kraftsportNO]

Please vote this comment up if you want to see ScottHerman making a movie titled: "How to barbell press with one hand, while simultaneously shaving the pectoralis major at the peak contraction!"

[FIipMode]

He was about to pass out at the end.

[sbowesuk]

Not a bad example of the close grip bench press, but rather sparse on advice and information.

Elbow position rules grip position because you want your wrists to remain directly above the elbows for maximum power. Elbow position also rules where the bar comes down on the chest, because you want the bar to remain above the elbows for maximum power. If you understand proper alignment, you can really boost any bench press variation.

[uzariable]

Is there anyway u can make a video of this excercise with dumbbells?

[R90liam]

scott, when i do this i struggle to keep my wrists straight and seem to bend back and hurt my wrists. any tips? thanks man.

[ATRnotalone]

Does this still work my inner chest even if it's aimed for the triceps?

[scottsmm]

1:17

[IIIxIRONMANxII]

whats with the booty shorts?

[90W7]

What's up hermination

[ltal0308]

That's the same grip width I use, had to widen a bit due to wrist problems.

[wkakar21]

how are you supposed to get intense in this gym

[MastahMich]

It works the triceps hard, but also pretty much pressure on schoulders.

[stewgenelec]

I go for a slightly closer grip than what is shown

[Mephsee]

This is, in my opinion, the KING of all tricep exercises. The amount of pressure on the tricep alone is incredible if you do it properly.

[cozmo931]

THIS GYM IS SICK

[ariisbest2]

what percent of my regular bench press should i being doing for the close grip?

[GaylordMclau]

make money online! no skill just patience /watch?v=BMPhsRN19Ms

[danny0604]

ok now im confused mostly people say bring down to middle chest and your saying bring down to belly button.

[samdrum08]

@VisionimagifyTV Already tried it. Loving it too. lol

[samdrum08]

This hits the inner pecs too right?

[buster999121]

this gym looks like a kindergarden

[WhiteStorm05]

I am a high school athlete looking to be at the top of my game without any supplements (quite popular among athletes). I was wondering some great tips for increasing the max on my bench press and squat. I currently bench only 145 and am looking to get atleast 185 by June. Anything will help, thanks

[luluvibritania]

@WhiteStorm05 keep at it bud is the quickest way to increase bench. hit the gym hard, eat right and alot. and get enough sleep. hit the chest about once a week and hit it hard. i was only benching about 135 and now im at about 215 in 7 months. if you keep it you will notice gains soon. 

[Sinnerxxs4385]

@ScottHermanFitness ... I doubt you'll reply but how are you so damn sexy? Yes I am one of those creepy gay men admiring you. Really! Your are in incredibly hot and in those little speedo things I saw u in at the photo shoot. (If you want more subscribers you need that gays would die for you...they already are I hear lol)

[mallywon]

Scott! What exercise will build muscles on top of my ribs, like you have? Your an inspiration bro!

[ScottHermanFitness]

@mallywon those are your serrattus.. try doing the "wood choppers" they work wonders!

[Greenbodybuilding]

I prefer to use EZ bar or dumbbells personally for this exercise

[SESbb30]

2 people are little whiny girly men - Arnold Schwarzenegger

[PudgeTec21]

if any one can help me or correct me or have this ever this has happened to any one how come when i bench press my right shoulder starts to hurt badly like it get tight and inflated in side and it does not let me complete the rest of my work out that i would like to do i get so discouraged about this and fustrated if any one have some advice on this it would be very helpful thanks

[reece0208]

@PudgeTec21 ive had similar problems in the past, try doing ur bench exercises using dumbbells thats what i did... i found tht u get a bigger range of movement and more freedom on dumbbells rather than barbell, sooo i found it put less stress on the shoulder joint where movement is limited! No longer get the pains when i switched back, guess it strengthened my stabilisers etc... ohhh i also threw in a few exercises to build up strength in my rotator cuffs also :) hope this helps dude!

[PudgeTec21]

@reece0208 Thanks man ill try doing the dumbell excercises better for my chest ill see how that goes and i also felt i was trying to lift to much and that why i would get these shoulder pain i use to lift with 45lbs plates on each side with no problem and when i started going bak to the gym i feel like i dont workout my cheat at all i feel not wht so ever and shoulder it feel like it gona pop that how bad it get and im really trying get bak in the gym rythem but this problem is really fustrating

[MOEY182]

Just a Quick question... The grip you used wasn't too close at all, was almost just inside a neutral grip, is that so you get an increased emphasis on the chest? when i close grip bar bell press, my hands are about 10-15cms apart. im hitting 80kgs now :) just wondering if you think this is a bad idea.

[ScottHermanFitness]

@MOEY182 when you do this exercise you need to see what works best for you. I really like to tuck my elbows under the bar and the grip I use allows me to put all my tricep power into the exercise :) Also, if you are a bit thinner in the midsection you will be able to grab the bar a bit closer too :)

[bppump4life]

@MOEY182 very to much strain on your wrist and front delt going that close; you just need to be should width apart, its a press movement, dont worry about it, i just learned i been bench pressing the wrong way today lol, you need to bring the bar below nipple line and have your arms flared at 45 degree angle, just keep learning thats the way to improve and keep your body lasting longer..

[jrepnin]

@MOEY182 close grip bb press is slightly less than shoulder width. How can he have a neutral grip on a straight bar? Do you mean shoulder width? neutral grip refers to your hands facing in, ie..palms facing each other.

[bjwinning]

I find that putting your thumbs on the same side of the bar as your fingers and just making sure you control the bar as you lower it so it doesn't slip puts a lot more emphasis on the tricep and takes it out of your shoulders almost entirely.

[ScottHermanFitness]

@bjwinning yes I agree. and if you bend your wrist back that helps too. But for beginners we want to make sure they first know proper form so they dont hurt themselves. Great observation and input :)

[dentaljeremie]

@bjwinning A false grip is actually an accident waiting to happen

[Idkghghg]

what is the theme of your gym? Like the Congo or something?

[maotaijio]

scott broooooooo u the shit!!!!!!!!!!!!!!!!!!!!

[poolboyinla]

I do these and I have great triceps. I go with the hands slightly closer together though.

[pigdick89]

@swifypaws also works inside pecs

[ZachisChan]

@schwanson1 haha props for using the word gronk

[schwanson1]

@ZachisChan

cheers bro

[CloneCharlz]

what does this work?

[Zronxziq]

@CloneCharlz lol dude don't you lessening to what scott say ?

[N0Boddy]

scott, when doing these, i feel a lot of pressure in my shoulders, less in my treceps and chest. so im wondering, are you supposed to feel that?

[Njderig]

@N0Boddy Hey, I had a similar problem with pain in my left shoulder. I lightened the weight and took a slightly wider grip and eventually the pain went away. Then I slowly increased the weight and brought my grip in closer to where it was. This worked for me.

[LTMagic21]

@N0Boddy keep your elbows very close to your torso. and maybe try bringing your hands closer together

[swifypaws]

Well, I still think there could be more said about the exercises. BTW is it just me or does half the Hermanation have roid rage?

[obesejim]

@swifypaws heheh, roidrage FTW.

[swifypaws]

Scott, I was wondering, in these exercises, can you mention what muscle groups the exercises works, and how they differ from a normal bench press. Recently many of your videos have show technique, but don't really explain the benefits, or why the viewer may want to try it. thanks man.

[schwanson1]

@swifypaws

he said it works the tricep you fucking gronk

listen to the video. fuck

[FishcakeX]

@schwanson1 Why do you have to be so rude?

[schwanson1]

@FishcakeX

because your a retard who obviously can't listen

it's not that hard

and he must get very sick of idiots like yourself

[bambarby]

@swifypaws lmao thats like the third thing he says dont you listen?

[alistcelebritymaxou7]

@swifypaws use your ears spastic, he said it works your triceps.

[bearhardman]

@swifypaws ignore the arrogant people mate. this exercise works the chest, front deltoids (front of shoulder) and triceps. - The same muscles as a regular bench press, but it works the chest less and the triceps more.

[swifypaws]

@bearhardman thanks!

[bearhardman]

@swifypaws no worries!

[dkshark82]

@swifypaws He say at 0:21 that it works the entire tricep... (:

[ScottHermanFitness]

@dkshark82 oh yes it does!

[JRWRlTER]

remember guys, your not doing it right until you do the "tchhhhhh" sound effects

[Njderig]

Let me clear up the whole "grip width" issue. Just like people have different widths for bench press, they will have different grip widths for close gr bench also. The wider your frame is, the wider your grip will be. Just find a grip that suits you that is close enough to feel it hit the triceps hard but not too close where your wrists hurt at the bottom of the lift.

[JasonNepster]

is that sean's gym?

[ageofpoo]

@JasonNepster ummm stalker much ? you fish face burger

[JasonNepster]

@ageofpoo what ever a-hole

[Njderig]

Nice demonstration. I agree with the grip width too because some people grip too close which puts alot of stress on the wrists and adds no additional benefit to the tricep. Close grip bench is one of my favorite exercises. I usually hit one heavy set of 3-5 reps then get a few sets of 8-10 with less weight to really fatigue the muscle.

[mukhsanain]

nice.. i am newbie wanting 2 loose sum weight an boost my benchpress. i cant seem to go over 60lb.. i think in doing close benchpress which cud be reason why. i do gym 3 times week. work do running twice week, triceps, kick backs, chest workout , curls etc

[DahStoryTella]

For someone trying to increase their BB bench, do I NEED this movement?

Right now, I do the BB flat, DB flat, and Incline BB bench press all for 5x5. This one is apart of my routine, but I'm usually too tired to continue with it.

[Njderig]

@DahStoryTella Thats a solid bench routine you got there, but adding close grip bench will help even further with your overall bench press strength because it acts as a supplement to the bench press. Try doing them on a different day from bench press so that your triceps will be fresh. 2-3 working sets is all you need since you're doing 5x5 with everything else on bench. Hit it hard and heavy but don't go to failure.

[DahStoryTella]

@Njderig Sounds good. Thanks for the reply, appreciated.

[coolboy065]

awsm bro!

[dtsm06]

does it work your triceps AND chest or just triceps....?

[Adnan248999]

@dtsm06

It works your triceps and chest too. Mainly the lower pec region.

[zaffe93]

@dtsm06

triceps and chest.

but mostly triceps

[ieatb0ltzi]

Hey Scott, for close grip bench press, I've been told that you can use the grip you were just using, or the one where you put your thumbs on the other side of the bar so that it's to the side of your pointerfinger. Now when i do it like the way you were doing, i've noticed alot more strain on my wrists and forearm, sort-of like the strain you get frmo a straight bar curl v. a EZ bar curl. Any opinions on which grip is best to use?

[jarvyroth]

your hands arent close enough to target the tricep fully.

[Adnan248999]

@jarvyroth

That's because it is a bench press to target the chest and triceps. When you perform this exercise your pectoralis major muscles will feel this too. If you wanted to really target the triceps you would most likely perform lying tricep extensions of skull crushers with the latter being more dangerous with a spotter.

[fall3nang3l125]

i was staring at your crotch the whole time

[ageofpoo]

GGGREAT video scott... BUT can you do this exercise with an EZ curl bar instead of a straight bar ?

thanks and greetings from Canada

[hellgate327]

@ageofpoo the whole country or canada says high to scott? damn

[dbass29]

@hellgate327 It's Hi not High so if you are going to make fun of someone do it right.

[ageofpoo]

@hellgate327 yes all of Canada!! your dumber than a sack of oats... Canada is far more superior in every way when compared to the usa... Next time you try to pick a fight with you better check yourself first because I'm a karate expert.

[xwillwork4foodx]

@ageofpoo books in canada are more expensive and its cold as balls up there

[Smurfette2007]

good advise your ideas are excellent keep up the good work

[luluvibritania]

awesome thx scott i wanted this one done

[esecolombiano84]

always red after a set lol

[XxFFAxX]

nice triceps :D

[machackertk]

pointer*

[machackertk]

any benefit of going closer i usually put my middle finger on that spot instead of my pinky?

[DaveySch]

@machackertk what you describe is actually a wider grip

[eduardopapi94]

@machackertk the closer you go might start to mess with your wrist and your wrist might go to faliure before your tricep

[cunners1000]

is that a new gym?? how come there always empty? thanks for the videos very helpful

[freddieelm]

@cunners1000 he films his videos after the gym closes for the day.

[FinestHardstylezz]

i love these excercise :) TSCHHH :)