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Hands inside shoulder width 8 12 inches apart.
Close grip bench press hand placement. The narrow grip keeps your elbows closer to your body and doesn t let them go as deep. If your shoulders hurt when you bench press despite using proper form try close grip. Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder width apart.
Sometimes this grip is a bit hazardous just due to the strain placed on the shoulders at the bottom of the lift so load slowly and see what your shoulders can handle. They can be slightly closer than that but don t move them too close together. Minor changes in hand placement can have a profound impact in alleviating or even eliminating shoulder pain.
The close grip bench press is a core. This is called a close grip bench press or a narrow grip bench press. The close grip offers the most range of motion of any bench press grip.
The simplest way to fix close grip bench press grip width is to bring the hands above the shoulder joint when in a rack position with the barbell. Assume a normal push up position and place the hand narrower than your normal grip. Read everything there is to know about performing picture perfect close grip bench presses.
So adhere to all good bench press rules for body position. One aspect that hardly receives the attention it deserves is grip width in the bench press. You ll miss out on the potential back gains if you re not focused on your hand position and.
The close grip bench press is a good substitute for the bench press if you have shoulder issues.
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