So I was doing Close grip benches today and for the first time i felt a slight grinding in my shoulder region, and after the sets my rotator cuff felt quite worked… this is obviously bad, but for the life of me I cant remember how I did it before that it didnt hurt.
Do you have any tips on form for this exercise? Like hand placement (how close together), and on what part of the chest to lower the bar to, and elbows in or out etc?
[quote]RailRoader wrote:
I place my index fingers on the smooth part of the bar the way DeFranco instructs. Do you tuck your elbows when you bench? [/quote]
Hey, thanks for the reply. YEah I tuck my elbows in. I tried flaring my elbows out but I didnt see much of a difference, and since elbows tucked in are a little more comfortable for me, I stuck with it.
I’ll try the index fingers on the smooth part, ty.
When I do it I also use a thumbless grip and come to about my lower chest. I don’t use too close of a grip though, before I used like a fist space between but it was slightly uncomfortable on my wrists. Now I use a grip about shoulder width apart and tuck my elbows in, now I love the move more than dips.
More agreement here. Once you go within shoulder width (<12"), you’re putting a lot more strain on your wrists and getting almost no extra benefit. If you want to go closer you could try an EZ-curl bar. I often use these to do triceps extensions and then add some close grip presses when I fail on the extensions.
How is your set up? Do you keep your back tight and shoulders blades retracted? Your elbows should be about halfway between being flared and next to your body (about a 45 degree angle on the way down).