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How To Do The Close Grip Bench Press
By Jeff Cavaliere MSPT, CSCS
Unlike the traditional or wider grip Bench Press that emphasizes your upper chest, the close-grip version shifts the spotlight to your triceps, turning it into a tricep powerhouse movement. It also calls upon your pectoral muscles and anterior deltoids to join the party as secondary muscles, making it a comprehensive upper-body resistance exercise.
The best tricep workout should target all 3 heads of the triceps, put the long head on stretch and make sure to hit overlapping strength curves. Here is how to workout triceps to accomplish this:• Close Grip Pin Press• Cable Triceps Pushaway• Drag Pushdown• Rocking Triceps Pushdown• Lying Triceps Extension with EZ Curl Bar
You should do 3-5 tricep exercises per training session, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.
The best tricep exercise is the Lying Triceps Extension because it can be done with either dumbbells or a barbell and allows for progressive overload. Also, if we use an EZ curl bar for this exercise, it is much safer for the wrists and elbows if we angle the arms back 20-30 degrees in the end position of this exercise.
The triceps is a single muscle with three heads (thus the name tri-ceps): the lateral head, the medial head and the long head.
The most effective triceps exercise is the Lying Triceps Extension because it can be done with either dumbbells or a barbell and allows for progressive overload. Also, if we use an EZ curl bar for this exercise, it is much safer for the wrists and elbows if we angle the arms back 20-30 degrees in the end position of this exercise.
You should aim to do 3-5 tricep exercises per triceps workout, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.
How many tricep exercises should I do? You should do 3-5 tricep exercises per training session, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.
If strength is your goal, do 3 to 5 sets of 6 to 12 reps with moderate to heavy weights. To focus on tricep power (which will help when you need to exert force in a short period of time — for example, when shooting a basketball), do 4 to 6 sets of 1 to 5 reps with relatively heavy weights.
Training your triceps every single day is not recommended, as it can lead to overtraining and potential injury. For maximum growth, we suggest training triceps 2-3 times per week, allowing at least 48 hours of rest between sessions.
The triceps brachii muscle is located at the rear of the upper arm and has three components: the long, lateral, and medial heads. If you want to build up your arms, working all three heads of your triceps is key, and the triceps pulldown does just that.
We can use a mechanical superset to take advantage of mechanical differences between exercises to allow us to take a muscle to failure and then train it beyond failure. The best mechanical superset for triceps is the Pancake Pushup into a Divebomber Pushup into a Diamond Cutter Pushup.
Two exercises are probably enough to work all three heads of your triceps. A good combination is a pressing exercise (like the bench press) which works your lateral tricep heads and an overhead tricep extension (like the lying tricep extension) which works your long and medial tricep heads.
Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps. In other words, movements that involve upper body pushing and elbow extension will activate the triceps brachii. Body builders use isolated exercises to “target” the triceps; specifically, to train certain heads.
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