Tricep Press
Description
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
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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.
Lying Triceps Extensions
Description
Lying triceps extensions are at their safest and most effective when performed using an easy-curl bar because it relieves the stress from the wrist joint. It is also important to bring the bar down to the forehead level to maximize the activation of the triceps while minimizing the risk of injury to the elbow joint. Bringing the bar down to the nose/face level increases the angle of the elbow and places unnecessary stress on the elbow joint.
Video
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Execution
- Lie with your back flat on the bench and your feet secure on the floor. Have your spotter pass you the bar.
- Using a pronated grip, position your hands on the inside grooves of the bar. This is usually approximately 6-8 inches apart. Note: The beginning position for this movement has your elbows fully extended, bar lined up over your chest and elbows pointed away from the face. (Rather than out to the sides)
- Inhale, slowly flex elbows and lower the weight down to forehead level in a controlled motion.
- Once gentle contact is made between the back of your hand and forehead, exhale and fully extend elbows.
- Repeat until the desired number of repetitions are completed.
Variations
You can also perform lying triceps extensions using a decline bench, which has actually been shown to be the most effective exercise for the triceps. What makes decline lying triceps extensions so effective is the neurological recruitment that’s stimulated within the triceps. In short, more motor units, thus muscle fibers are recruited with this variation.
You can also perform lying triceps extensions using two dumbbells (neutral grip) rather than an easy-curl bar. Using two dumbbells with a neutral grip instead of an easy-curl bar is also an effective variation that will result in alternate recruitment of the muscles within your forearms.
Performing lying triceps extensions with the upper arm positioned at a 45 degree angle instead of directly upwards will keep constant resistance on the triceps.