GS Chest-Close Grip Press

C

clothesminded

Cathlete
Cathe switches to a barbell in GS Chest for the close grip press. I don't own a barbell, only dumbells. If I perform this exercise with barbells, it is too similar to the bench press and incline bench. I tried turning the dumbells so that they are vertical to my body instead of hortizonal to change it some; however, I am just not sure if this move targets the areas that Cathe does with the barbell close grip.

Any suggestions or input?

Also, I previously read that someone was having trouble completing both the entire GS Chest AND Triceps together because the chest portion seems to really fatigue the triceps. I can't seem to find that thread for the responses on that dilemma. Would moving the tricep section to possibly a leg day (floorwork from GS Legs) be the best solution?

Thanks in advance for your time and tips.
 
I would try either holding the dumbbells so close that the ends touch in the middle, or do what you mentioned - turned them so that they are parallel to your body. If you are using a heavy enough weight, you should feel this in your *triceps* - this is the move that transitions the workout to the beginning of triceps. It's actually an awesome triceps exercise - after the skull-crusher (my all time fave for tri's), it's my second fave tri move. I think you'll be fine with dumbbells when you find a weight that is challenging enough - it should be clear that you feel it in your tri's.

I actually think doing the workout as is is the better idea - how better to really work your triceps, if they need work, than to ... work them? Perhaps the first few times through will be difficult, but just adjust the weight selection to get through all the reps until you can increase your weights to something you are happier with.

m.
 
Hey there...

That was actually me that mentioned that I ended up splitting up that workout because my triceps got so fatigued doing all of the chest work. There was a noticeable difference in the amount of weight I could use doing it each way. When I would do the workout "as is" I counldn't use much weight at all when it came time to do the tricep work, when I split it up I was able to lift much heavier. My goal is to build muscle so I want to be able to go as heavy as possible so it made sense for me to split it up...otherwise if felt more like an endurance workout for my tris...and again this wasn't what I was going for.

In regards to the dumbbell issue, the key is in your grip not necessarily what your gripping. Meaning that as long as you are holding the dumbbells really close to your body you will be targeting your triceps...does that make sense:D :D?? You would be looking for your arms to be skimming your sides instead of being held out wider forming that 90 degree angle when you're doing the traditional bench press exercise. If for some reason this isn't comfortable you can always do what's called military push ups wherein you have your hands real close in to your body...this mimicks the close grip bench press. Hope this helps!!

Deni
 
Thanks so much for the advice. I will try the suggestions next week when the chest workout times comes.

I think that I will try breaking up the tricep and chest workout. I don't feel as if I get my best possible workout when I combine them. For me, I am not able to lift enough on the tricep section. I want to build muscle and not being able to use heavy weights because that muscle is already fatigued might slow down that process.

Thanks again for the quality advice. The members of this board always respond with great tips.
 
Do you have heavy enough dumbbells that you could use just one and hold it on the edges (instead of the handle part)? They do this in the firm for close grip presses and it seems to work well. You get your hands a lot closer together this way.
 
Hey Deni,

I agree with what you have said. Funny how my triceps quiver like crazy following the GS Chest segment-then 24 hours later some nice chest doms set in. But I have to split the two w/o's up. In fact I usually follow GS Biceps the next day with Triceps.

Oh, and I saw how you just ordered S&H. Same here. I had this a couple of years back on Video and loved it! It seems like a lot of forum members favor the Pyramids but I got my best results from S&H. I can't wait to start again!

X
 
I did the same thing...combined the tricep work on the same day as biceps. I like working in a push/pull fashion...chest/back, bi's/tri's, and shoulders either with bi's/tri's or with legs. Working Chest and Tri's together is just a bit too much for me.

I just finished creating my SH rotation. I'm combining it with PS alternating the weeks for like 8 weeks. I'm excited to get started!! I have to say so far I think my favorite upper body (but there are a few I still have yet to do) is PUB. But I'm hoping I'll like SH and PS as much. I like the lower rep workouts...being an ecto that's what I need!!

Deni
 
I did the GS Tricep workout by itself last night and was able to do the same weight as Cathe. The time I did it following the chest workout I could barely do 5 pounds. Strange how much the triceps are worked in the GS Chest portion.

Thanks for suggesting using one heavier dumbbell. That sounds like a great idea. Never thought of that! I can't wait to try my new options next week when GS Chest time rolls around.

I am following (for the most part) the Gym Styles rotation. I've seen some excellent results. I am finally getting back that quad cut that runs down the side of your thigh. I seemed to have lost it when I was slacking off without my eating and workouts. I am not doing as much of the cardio that is suggested in this rotation. Not trying to lose any weight, if anything gain it! This rotation is giving me some super definition, both in my legs and arms. I have the bird arms that need some muscle.

Thanks again for all the help. Love this board :)
 
Isn't it amazing how much more you can lift when you seperate them. Before my GS rotation I had done P90X and with my triceps was easily using 12's, and getting ready to go up to 15's on some things. The first time I did GS chest and tri's I was shocked that I was struggling with 5's, just like you!! When I seperated them I was able to lift alot more weight.

I swear it's those darn dropset pushups. I've done other workouts of hers where I'm working my chest and tris together and I don't have anywhere near the problem with tricep fatigue...so the only thing I can figure is the pushups...plus the fact that she barely gives you enough rest time to grab the next weight that you need x( :D . It's all good though...I'm loving everything of hers that I've done thus far!!

Keep up the good work...and congrats on your great results thus far!!

Deni
 
>Do you have heavy enough dumbbells that you could use just
>one and hold it on the edges (instead of the handle part)?
>They do this in the firm for close grip presses and it seems
>to work well. You get your hands a lot closer together this
>way.

You must use a smaller dumbell, or have bigger hands than I do. I can't hold a dumbbell over 15# this way because I feel like I don't get enough of a grip on it, and its going to drop on my head!
 
I totally agree with you Kathryn. I posted earlier on another thread about using a dumbbell for this exercise. I tried to use one 25 lb db and thought I was going to drop it on my head. It is very awkward. Now, I just modify this move as best I can using two dbs.

Karin
 
I was just reviewing the Pure Strength series as I'm getting ready to use that one for the first time and she does the close grip press with dumbbells in the tricep workout. Not sure if you have this series or not, but I just thought I'd let you know :) .

Deni
 
>You must use a smaller dumbell, or have bigger hands than I
>do.

Kathryn: Or I just use much lighter weights than you! ;) I use powerblocks, and they have a bar running across on the side I hook my thumb under to keep it secure.
 
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