Bill Kazmaier recommended heavy triceps training, the main exercise being the shoulder width bench press. He credited that with his achieving an upper arm measurement of 23-1/2 inches!
Bill was an awesome powerlifter and from what I understand still lifts heavy today at 69 years old. What I didn't know was that he credits his strength with something he read in the Good Book from Psalms 40. Thank you for stirring my mind with a blast from the past.
You are so right and I'm glad to see you still doing this...close grip = strength...at the top is where I usually miss so this helps remind me to train them which I should be doing anyway !! Great Video !!
This is amazing! Your channel just popped up on my YT homepage 4/08/23 and I’m close grip benching similar weights for almost the same reps as you in the video. I’m 63. So I subscribed and let’s see where we go from here! Great video!
what helped me as well as the tricep training which is critical, was floor benching. when laying on the floor to bench you can only go down so far. it isolates that area where u normally lock up. it helped me tremendously.
Very awesome advice Mike. I wanted to incorporate that into my routine about a year ago, but I was having issues with my mid back which wouldn't allow it. I would like to attempt to add this exercise in the future.
@@fitman046e Good luck with it. laying on the floor will help your back by keeping it isolated and will restrict its movement . it should anyway but it helped me out a lot hope it works for you too brother.
Thank you for this video. I suffered a separated shoulder and have been working around it as I recover. The other day, I felt no shoulder pain until I hit 315 and couldn’t figure out why. Triceps is the answer. My shoulders must have activated at that weight, so I need to strengthen my triceps. Today, I started with close grip press in my arm workout and went heavy and could really feel the benefit. Great video.
I really like close-grip bench presses but I have to be careful with these. These tend to hit my delts pretty hard in addition to my triceps. I keep these at 275 or less because they seem to strain my shoulders in a weird way. I think the top end of my bench is usually pretty good anyway. It's my bottom end that always gets me. I usually hit flat bench heavy for 2 months in a row and then go a month with lightweight - nothing over 225. If I try to lift flat bench heavy year-round my shoulders start screaming at me. I really like incline bench press and I think it's a great accessory movement for the flat bench. It won't irritate your shoulders like flat bench and the strength you build translates nicely to flat bench. I can train incline bench press heavy year round and everything stays feeling pretty good usually.
I think you bring up some excellent points. We certainly have to listen to our bodies and make adjustments on the fly and it seems like you've really been smart about it. Train hard and be safe while doing it my friend.
I think the best thing about close grip is you can train very heavy on this version of bench rep range wise with a much lower chance of injury compared to wide grip.
I have to say that you are 100% correct. Sometimes the elbows tend to flare out on the standard bench while if the close grip is done correctly the elbows are kept in.
Im no powerlifter and my biggest challenge has been bench pressing over 135. Im not a strong guy at 5'7 weighing 145, my squat max is 225, deadlift is 245. But it feels so hard to push over 135pounds, maybe its related to my left arm injury ten years ago but i believe thats healed 100%.
The great news is that you're training and improving your muscle strength. Unless you're powerlifting and competing it really doesn't matter if you're lifting heavy. Before I started powerlifting 3 years ago I did not lift heavy. There are many things that can help you increase the amount of weight you're lifting. First is technique. With the bench remember to bring your elbows in like you're bending the bar. Don't let your elbows flare out. Make sure that you set up in such a manner that you can drive your knees out as you push the bar up. Work to increase the strength in your stabilizer muscles especially your rear delts and your lats. Most of all make sure you're having fun with it and don't see it as a job. Train hard and stay safe.
I can also attest that a stronger cgbp increases bench press strength. I had some nasty shoulder tendonitis and could only cgpb without pain for several months. At first I could only reverse cgbp without pain. I was eventually able to to do standard cgbp and get stronger. When I returned to the standard bench press, I was able to clearly increase my bench press numbers more than ever before, even at a similar bodyweight. Larson presses, pausing at the bottom, dynamic speed work, incorporating bands and chains can increase force production out of the hole (bottom range of bench press), breakthrough sticking point (weakest part of the range for most) as well. My shoulder pressing and incline bench press has gone up, likely due to my stronger cgbp. Btw -those are the smallest 45lbs plates Ive ever seen :)
You make a lot of excellent points sir. How is the tendonitis now ? Yes those 45 are smaller in diameter than I'm used to, but thicker. I may be OCD, but I never mix and match the plates.
I am 64 yrs young and luckily i am working towards a even feet-up cgbp and thumbs-length inclined-bench pre$$. I never flat bench with feet on floor. I use 2 grips for all benching and pre$$ing the thumbs-length and knurl@smooth grips. My chest is thick as fuck for a 175lbs male at 5ft7" short guy lol!!. My goal is 225lbs x 10 on thumbs-length inclined-bench pre$$ by birthday on July 14, 2024. I am currently at 150 x 10 in thumbs-length inclined-bench pre$$.
Isolating the chest is much harder because you don't have any leg drive. Proper leg drive is important for increasing the amount of weight you lift. With that said elevating your legs off the floor will isolate your chest more, so it doesn't surprise me that you have a very thick chest. Keep up the good work and stay safe while training.
If you like close grip bench to increase your bench, try adding a slingshot into your routine. The assistance it provides allows heavier weights which translates to a stronger lockout. Have made amazing gains using one.
Wow that sounds like an excellent idea. Never thought of that. I guess that's why we need each other because none of us know it all. Especially me lol.
@Senior Fitman from a programming perspective, it will let you get 3 reps of your 1rm. I used one of those benchpress max calculators and would pick a weight 5 or 10 pounds above my max but doing 4-6reps. Eventually, would try the projected max with slingshot for 3. Once I could get it for 2 sets of 3, pretty much guaranteed to hit it without the slingshot.
@@99yota30 Thank you for the info. I'm still learning and experimenting at the ripe age of 64. I always have my ears open for great information. Train hard and be safe while doing it.
@@fitman046e ah. my main thing for me is just how far down should i let the bar go. it doesn't feel right on a smiths machine to let it touch my chest honestly so i usually bench above that by an inch or 2. i see people usually want the full range of motion though so not really sure what "counts" as a full bench. i bench mainly for my chest and not for my back so i lay mostly flat.
@@Some_Idiot_Online It really depends on what you want to achieve. If you want to develop your chest there are many exercises that you can do without even getting on the bench that will give you the same benefits. If you're wanting to improve your bench then technique is very important. With elbows in the bar should come down below your chest in a natural motion. Leg drive is very important and beneficial when done correctly. Believe it or not strengthening your back and shoulders will really help too. Good luck with your training and stay safe.
for newbies test yourself = 2.5kg extra on each side compared to your usual weight. and see how many more reps u can hit with a spotter. Just incase u guys go and add another 10 kg a side.
@@fitman046e landmine press is on one knee. You use long bar. The same you use to bench press. You can put it in the corner or there is special attachment for it. Left knee and right hand. It works your shoulder triceps and scapula. It's important to keep elbow underneath the bar. Very effective exercise. I can't include the link because of RU-vid
Excellent exercise Jason. I do dips but not weighted because they don't have a belt for them at the gym. Think I'm going to go and see if they have one at Dick's. It's funny that you mention that because I was just having that conversation last week at the gym. Thanks for the input.
That makes sense to me. Some individuals with longer arms will take a wider grip to decrease the range of motion, but you make an excellent point. Just like deadlifts, a shorter person has a shorter range of motion. Best wishes with your training.
Hey man, I've trained bench press almost exclusively with a grip that's maybe a bit more narrow than yours there and I find that I am actually weaker when I try going wider. Do you have any tips for me?
Not quite sure how wide you're gripping the bar. The wider the grip the shorter the range of motion, but I believe that a wider grip puts more stress on the shoulders. Have you attempted pin presses, negative reps with a spotter, or pause reps ? Have you videoed yourself to see your weak points. Finding your weak points will show you what accessory exercises need to be added to improve your bench. Hope these ideas help. Good luck with your training.
@@fitman046e I've got a RU-vid short of me doing 100kg for 4 on my channel that you can look at. I've only tried what I am doing and pause reps. And I don't trust those who are available to spot for me, the last time I had a spotter I had the bar pinned to my throat. I'm not sure but I think my chest is my weak point... If you have a look at my video, what do you think?
That's funny. Every video I see says if you want to increase a compound movement then we should do that one 3 or more times per week. I don't know about you but I'm worn out by doing it once. lol
I’m somewhere in the neighborhood at335 And I’ve got about two months before my 64th birthday. Not sure if it’s possible but would love to do 405, now my problem is not necessarily the lockout is the first 2 inches off my chest that I struggle with any suggestions
I think anything is possible. Benching 335 at 63 is a pretty good bench press. Things that always help are strengthening stabilizer muscles, staying tight and using proper leg drive by engaging your glutes. Incorporating pause reps may help you with getting the bar off your chest. Also consider overloads with a slingshot.
@@fitman046e If you watch Dave Tate's 5 exercises that will boost your bench press: he describes that this is the proper way to do shoulder grip bench press. Pro tip- pause at the bottom to prevent momentum from taking the bar beyond your torso. It works well but I like variations. I have found incline close grip bench to be better. But, I recently seen Jimmy Kolb doing floor press with a slingshot I think dips, floor presses, floor press with slingshot, pin presses are great for the bench.
I can't say 100% without watching you bench, but I'd certainly drop the weight down and work on leg drive. Video your lifts to determine your weak points and then see what quick twitch exercises you can do to help improve those weak areas.
Myself as an older lifter I'm hoping to be able to get strong again as I was in my late 40s and trying to comeback in now my middle 50s..Is it possible now that I'm older??I've heard from other lifters chances weren't very good but wondered what you thought?? Thanks
Paul, Let me tell you what got me started. I did Powerlifting in my early 30's but then gave it up for about 29 years. I continued to work out but not heavy and took up running instead. I watched a lot of RU-vid running videos and at the age of 62 ran faster than I had in my mid 30's, so I was curious to see if I could get back to the kind of powerlifting numbers that I reached in my early 30's and started training for power. I have had a couple injury setbacks and injuries do happen no matter what your age is. Right now my bench is close to the early 30's age, but the squats and deadlifts are trailing due to the injuries.I am currently 64 and hope to reach the numbers that I hit at the early age within the next year, as long as I can stay free from injury.
I benched 400 lbs when I was in my twenties. Fast forward 30 years with two grown sons pushing me in the gym. For my 55th birthday, I easily benched 355. It is never too late to get back into shape.
@@kentsears5452 Kent that's wonderful and I'm glad to hear that cause it's encouraging... I've been having problems with muscle tears in my shoulder...About anytime I get around 350 or so I get a tear and have to start over..I've been to 465 in sanctioned SPF contest without a shirt when I was 40..I'm just aggravated and don't get why this keeps happening to me...I'm 55 myself now..Maybe it's my caffeine intake but any ideas would be welcomed
@@paulwaters4672 I too had shoulder issues as i entered my fifties. I actually had rotator cuff surgery. I had to stop lifting heavy weights. Lighter weights around 200 lbs with higher reps. I am not nearly as big, though in good shape. I am 67 years old now and my thought process has changed. It takes more rest and much better nutrition to keep lifting. My tendons and ligaments are a lot more sore. I just thank God that I am still able to lift and hope to into my 70’s. Most people my age have given up on staying physically fit. It’s not about the heavy weights and getting big; it’s more about staying fit and being able to play with my 8 grandkids! Stay in the gym and enjoy lifting, even if you are not as strong as you once were.
Wouldn't it be smarter since i am going to be doing this exercise the same day as my regular heavy bench to do the feet up close grip so i get more out of less weight and less fatigue?
I'm sure that if you're doing this on the same day as your heavy bench day that you're probably already fatigued. I would do heavy tricep exercises on a separate day all together. This will allow you to go heavier for the close grip compared to the same day. Bottom line is what ever works the best for you. Best wishes as you continue to progress.
There are many workout routines and depending on your routine it could be ok. If you're going light and toning only, no problem. If you're going heavy I would not because that would be two heavy compound exercises on the same day.
Some people do say that and in some cases that is correct. I would think that would be the case especially the wider you grip the bar. Some people swear by the incline bench. I guess the real key is identifying what our weakest muscle used to perform this movement and spend extra time working on it.
I'm 61 and don't do bench press anymore, I just don't see the benefit. I keep worrying that I will lose my grip and it will fall on my chest. Not for me.
The great thing Erich is that you really don't have to bench press at all and can get excellent benefits from many other chest exercises. Be safe and enjoy your workouts.
I’m 5’7” at 205 lbs and I am 69 years old. I bench 225 for 3x3 and a 1 rep max at 245 with still gas in the tank. I don’t go any higher because I’m afraid my bones might snap. I’ve had leukemia for two years now but I’ll work out as long as I could.
@@shooter4506 Being smart and listening to your body is a good thing. If I wasn't powerlifting I probably wouldn't even do the bench press. There are many exercise that can benefit the chest without ever doing the bench press.
The JM press is a very good exercise. It's just my opinion that the close grip is better for bench press lockouts because you can add more weight to this pressing movement.
@@fitman046e my wrists are tiny and forearms are bigger that's why my bench press is weak but all other compounds are very strong.. Can you give any suggestions?
Without seeing a video of you benching it's almost impossible to know what the weakness of that compound movement is. With all the compound movements they are very technical. Last week I was deadlifting and thought the weight came up slowly, but after watching the video I could see that the weight came off the floor fast, but from there it slowed down. Meaning that I need to strengthen my lower back. With benching not everyone grips the bar at the same width. The wider the bench the more shoulders are engaged, but the range of motion is shorter. I would suggest that you record your bench and see if you can identify the weak point or points and then take additional time to train those.
@@fitman046e I have 10-15 years of experience in lifting.. My grip strength is good and forearms are strong as I can do heavy weight barbell curls easily.. But I have sensed weakness in my wrist those movements which involves too much of wrists I am struggling.. If you have any suggestions it will be helpful
@@sarath938 There are a few exercises for weak wrists and you may already know of them. Wrist curls supinated and pronated, squeezing a tennis or racket ball, rotation of the wrists while holding some form of stretchy elastic. I don't know everything, but I hope I can offer a couple suggestions that work for you. Have you had them checked by a doctor to make sure that everything is ok ? Wishing you well in your road to finding an answer and to recovery.
