Close grip bp for targetting triceps: should i flare out my elbows when i am lowering the bar or should i keep my elbow always on the side of my body?
I did chest and tri’s on the same day. However, when it got to the tri’s part… i couldn’t really target the triceps. I did not really feel a burning feeling the next day like i got on my chest. I got the pumped feel already in the tri’s after i finished chest. Does this mean i did too much chest prior to tri’s?
Try and keep em in as much as possible. It’s ok if they start going a bit out towards the end of the set. I don’t know about training chest & tris on the same day (with a volume workout) but as long as you’re increasing in strength, don’t worry about what it feels like the next day.
Keep elbows in. Also, I wouldn’t bother putting your hands much closer than shoulder-width apart: you don’t really isolate the triceps any more, because your arms cannot go in any further than shoulder-width: they would eventually hit your body when you descend. Plus going any closer puts your wrists in a bad position. Ever tried Reverse-Grip Bench (i.e. Supinated-Grip), California Press, or Rack Lockouts? I have found these 3 lifts to be very effective at targeting the triceps.
Does anyone else have any (somewhat) obscure but effective triceps movements?
JM press. I am not sure exactly how to do it, but i am not sure how to do it exactly, but i am getting a feel. Dave Tate says on his column “The JM press is a partial range movement. The bar is lowered roughly half way. The key to the JM is to make sure the bar is on the same side of your elbows as your head.” Start from same position as you would when close grip benching.
Wow, a REVERSE close grip bp (supinated = palm facing you)…? This sounds hard and scary to do…
I don’t think you can do with heavy weights on this. Am i correct? Does this target the triceps better than pronated (palm facing out) grip?
Jon-I started doing these when I switched to powerlifting. I am not sure if it’s the same for everyone, but it got my tri’s bigger than regular close grips. I didn’t think I would be able to go that heavy, but on my third time doing them I got 305 (my max bench is 340). One thing, have a good spotter, and stay far back in the bench (shoulders even with the supports). That’s just my opinion about the shoulders, but if the bar slips and your neck is in the way you are dead. Death is bad.
The Reverse (Supinated) Grip Bench is a little more dangerous, but nothing a god spotter or a power rack can’t remedy. You will have to find a grip-width that is comfortable: for me it’s slightly wider than shoulder-width. As for heavy weights, yes, I think they can be done on this too. At a BW of around 145-150, my best regular Close-Grip Bench was 230 at a 3-1-X tempo, and I’ve done over 200 on the Rev-Grip – which I had been doing for a far shorter time than the regular (pronated) grip. Just find a comfortable grip and a good spotter or rack.