Bench Dips
Description
As mentioned in our triceps training article, the triceps are at their greatest strength potential when they are positioned below shoulder level. Since tricep bench dips are performed with the triceps being at their strongest angle, this is a great exercise to build strength and size. Especially considering the amount of weight that can be added to the movement.
Video
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Execution
- Stand between two flat benches. Place your palms on the inside edge of one and your heels on the other. Your arms should be at shoulder-width and your elbows should be facing behind you throughout the movement.
- If needed, have your spotter rest a barbell on top of your thighs. The added resistance will increase the difficulty.
- Inhale and lower down slowly by bending at the elbow until arms reach a 45-65degree angle. Allowing the arms to bend to 90 degrees will place unnecessary stress on the shoulder joint.
- Exhale and extend arms back up to starting position.
- Repeat until desired number of repetitions are completed.
Placing your feet at a higher elevation than your arms may help to increase the blood flow to the triceps.
A good way to drop set this exercise is to have your spotter place a few barbells on your thighs and have him/her gradually remove then one by one as you reach failure.
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Tricep Press
The close grip press is considered to be one of the best ways to add lean mass to your triceps because if they’re done with enough weight, they recruit all 3 heads of the triceps.
The close grip press is also an excellent movement to perform immediately after reaching failure on a set of lying triceps extensions with an easy-curl bar. Super-setting the two movements would be classed as the pre-exhaustion method and is effective in bringing the muscle to complete failure.
Video
The Close Grip Press Demonstration Video Is Coming Soon!
Execution
- Lie with your back flat atop the bench and grasp the barbell using an open hand grip. Your hands should be positioned between 6-12 inches apart - whatever is most comfortable.
- Lift the barbell of the rack and hold it with your arms extended. This is the starting position for the exercise.
- Inhale and at a controlled speed, lower the barbell down to a position approximately 4-6 inches from the lower chest. The elbows should be right alongside of the rib cage.
- Exhale and drive the barbell back up to starting position by extending your arms. Keep your elbows facing downwards (towards legs) throughout the movement.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the close grip press using an underhand grip is also a great way to target the triceps.