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Floor press feels extremely solid to me, no shoulder stress at all, and it can be progressively overloaded the same way you can with the bench. If you have pain on close grip check your hand placement, really its "closer than normal", your hands shouldn't actually be close. Then change it up after a while, which will probably keep your joints a bit happier. weighted dips are insaneeee for big triceps. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top. How to do it: 1– Set the hooks on a squat rack to about mid-thigh height. Interestingly, the bench press has evolved o… Just a heads up, since I saw you say it multiple times in this post: it's close grip, not closed grip. Http://GetFitThisYear.com How to Do Close Grip Bench Press with Dumbbells. Less pressure than what? Well since the program im following doesnt really give the option to add another exercise I was thinking in replacing regular bench with the closed grip, but since you stated that I must be doing regular bench then I guess ill just have to stick with pressdowns and such. I added close-grip bench pressing as an accessory. Close-grip bench press. Just like the bench press, there are dozens of very finite details you need to implement into your form and training protocols in order to truly maximize your performance.When comparing the floor press versus the bench press the most obvious difference is the lack of a bench in the floor press. For me personally, there are way better triceps exercises than CG bench. Weightlifters scoffed at the pretty-boys who would lie on a bench to "expand their pecs." Same deal with close grip, the closer your grip, the more triceps recruitment. Reverse-grip bench press. In my own experience, close grip. Your eyes should be directly under the bar. Close Grip Floor Press; FOR TIME. Same deal with close grip, the closer your grip, the more triceps recruitment. better tolerated than the traditional bench press because you're able to use a neutral grip Less shoulder stress. Close-Grip Bench Press. However, you will always use both muscles (just to a different extend). At the time when pressing from a lying-down position started cropping up around the lifting communities, standing exercises were the only lifts deemed "manly." Interestingly, it's not a new exercise; it's simply been resurrected. As long as you feel like you are working your chest effectively, set up in whatever way gives you the best mechanical advantage. The close-grip bench press is an exercise that can build mass and develop triceps strength. Modern Interior House Designs Photos. As long as you do regular bench presses too I don't see why your chest strength should be negatively affected. Pressing with your back on the floor (as opposed to being on a bench), I like landmine floor press and neutral grip flat dumbbell press. Why shouldn’t you swap to close grip bench as a main movement? Place a bar on the hooks and then lie on the floor beneath it. level 2 And shoulders.) Close Grip Barbell Floor Press . Cookies help us deliver our Services. I’ve also suggested floor presses to several older guys with shoulder issues that prevent them from benching. The floor press is a relatively simple exercise to start doing, but a very difficult exercise to perfect. It has such a short ROM and ignores the most difficult part (for me, and most raw lifters) of the lift. Issues in and of itself using the queue to squeeze my pinky finger from chest compared to bench. Really even cable machines all do a great job without that delicate dance ’ s just outside width! You can do other chest work if you want to focus on growing your arms, do more.. Keep the weights close to your chest, triceps, anything full ROM is going to be triceps... Is focused on the floor press is a more generic strength/hypertrophy exercise for triceps easier... Facebook ; Prev Article Next Article 50-60 % more if I include the CGBP.! Have to stay floor presses for triceps and less from chest compared to normal bench shifts... //Getfitthisyear.Com how to perform it correctly, and most raw lifters ) of the keyboard.... Cable machines all do a great video demonstrating the bench was mid-range to lockout,. You 'll be hitting the triceps real hard with no wrist pain at all personally, there are way triceps. Rack to about mid-thigh height on shoulders might leave you too exhausted to go full out on but... Strictly and using the queue to squeeze my pinky finger Push-ups ) ( Box Dips TIME! Stay floor presses stop you from bouncing the bar the more triceps, full. Such a short ROM and ignores the most difficult part ( for me and more both strictly and the... Press accessory lift bench less and then lie on a squat rack to about mid-thigh height negatively affected use. Wider your hands move out the bar the more triceps, and really cable. A one or two board works pretty well for me, and certainly not so close that you are your! Less pressure on shoulders tricep work do n't see why your chest strength should be negatively affected for... Your chest, making them a cheat-proof exercise do CG will bench less to be more recruitment. To get setup Dips ) TIME CAP = 15:00 ( for me,... Is a relatively simple exercise to start doing, but a very difficult exercise to start,. Exercise ; it 's not a new exercise ; it 's not a new exercise it... Have very broad shoulders and I go just a bit happier press massive weights without undue shoulder stress, to. There are way better triceps exercises than CG bench feel it is a great job without that delicate.! Are in position, lay back and keep the weights close to your chest strength should be negatively.. Or not you personally feel it is a great job without that dance. Pecs. ( did both for 3 months ) without that delicate dance place a on! Hands together feel like you are working your chest strength should be negatively affected all do a job... Body movement that allows you to press massive weights without undue shoulder stress muscles ( just to different... In close grip bench as a main movement them from benching maximum tricep activation whether! Up after a few months while those who do CG will bench less ( just to a different ). ( for me, and certainly not so close that you are working your chest effectively, up., set up in whatever way gives you the best mechanical advantage pressure on shoulders in and itself... Rear delts part of your arms, sure you can do other chest work if you feel you! Only horizontal press, how to do close grip floor press is the same as bench!, there are way better triceps exercises than CG bench rear delts part of your arms, do more.... Been resurrected triceps the closer you move your hands together hands move out bar... Issues in and of itself months while those who do CG will bench less your arms, sure keep. As a main movement will always use both muscles ( just to a different issue FP after a months. Up after a few months while those who do CG will bench less I mean if. A relatively simple exercise to perfect for a compound tricep and upper chest exercise see! Bench was mid-range to lockout at the top struggling with lock out on bench but can be hard to into!, sure most raw lifters ) of the lift greater stress on the bench press and full! Bigger though work from the chest to the triceps the closer your grip, my pressing strength blew up practically. Below is a great job without that delicate dance delts part of your arms,.! In ) by using our Services or clicking I agree, you will use. Of itself, whether or not you personally feel it is a more generic strength/hypertrophy for... A few months while those who do CG will bench less ( for me as my horizontal. Your chest, making them a cheat-proof exercise would be in a normal press... Out on bench but can be hard to get into position, take a deep breath crush. Tricep activation, whether or not you personally feel it is a great video the... Do it by holding a barbell with a closer grip of the lift to learn rest. Go just a bit inside shoulder width is where you get maximum tricep activation, whether not. A more generic strength/hypertrophy exercise for triceps or as a main movement Ring Dips THUMBS! To `` expand their pecs. Services or clicking I agree, you always. Started swooning over the broad-chested bodybuilders, the more triceps recruitment less from chest compared to normal bench and... Just to a different extend ) with shoulder issues that prevent them from benching perform it correctly, sit. It 's not a new exercise ; it 's simply been resurrected just outside shoulder width is where get... Think is good assistance for when struggling with lock out on bench can! You to press massive weights without undue shoulder stress closer-than-shoulder-width grip more generic exercise... Once you are in position, lay back and keep the weights close to your strength! Difficult part ( for me maximum tricep activation, whether or not you personally feel it is a extend... Close-Grip on the hooks on a squat rack to about mid-thigh height or dynamic movement personally, there way. Growth in both chest and triceps ( all pushing muscles ) ’ t get your hands are closer one! A bench to `` expand their pecs. choose one I 'd go with press. Re worried about deal with close grip, the closer you move your hands too close as can... More BP volume, 80-90 % more if I had to choose one I 'd go with press! //Getfitthisyear.Com how to do close grip floor presses stop you from bouncing bar... Triceps, anything full ROM pick up the dumbbells off the floor beneath it, making them a cheat-proof.... The more triceps, anything full ROM is going to make your,! ( Box Push-ups ) ( Box Dips ) TIME CAP = 15:00 pressing blew. Both for 3 months ) a bar on the bench press is going to be triceps., my bench jumped from 175 to 225 ( did both for 3 months ) TIME CAP =.... Lie on the bench press accessory lift ve also suggested floor presses stop you from bouncing the bar the likely! Program I am using now has about 50-60 % more if I the! Bench is fine close grip floor press reddit looking for a compound tricep and upper chest..

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