Update:

http://youtu.be/isGgsh_10cA

Arch is much tighter and better. Unracking is much proper. Elbow, wrist and bar is almost in a straight line at bottom.
Pinky finger on ring and bar is brought to sternum ending, slightly below nipples.

I just let my elbows rotate naturally. When I forced the rotation at top/start, it caused sharp pain in my elbow joint while benching. So, I'm just sticking to how my body turn it naturally, fully comfortable.

The green dot is where i put my pinky in the video. But after training, I tried putting my pinky on red and bench. This closer grip somehow felt much stronger, easier and comfortable. I think next Monday I try this closer grip.



I aim to bench in a way that it fully hits my lower chest only. This is cause I incline bench and flat bench everyday. No OHP.

Yes the closer the grip, the more triceps involvement.

But triceps are smaller muscles compared to chest, and it shud be harder. It's the reason why CGBP uses much less weight than regular bench.

With that grip triceps come in more (we know this 100%)... but maybe the amount of help from chest remains the same (cause my humerus to torso angle remains 45 degree). So there's more total pressing power.

Another point maybe using that narrower grip puts the bar, my wrist, elbow in a perfect straight position (I'm looking for this). Must record again next Monday to see this.