close grip bench

[REDDOG309]

I read on here that dips are a great tricep workout, So I started doing them 2 or 3 times a week. My tris grew and my whole upper body felt like it was getting a good workout but now when I tuck in the back of my shirt or put my belt thru the back loops I am getting a stabbing pain in the front of my delt. I also play alot of raquet sports which I'm sure don't help. But this pain started right after I started overloading on dips. Now I'm back to rope push downs and close grip bench

 

[Anabolic5150]

Reverse grip bench presses on a Smith machine always worked well for me. You can Google them and find some pretty good videos on YouTube.

 

[trapzilla]

Reverse grip bench presses on a Smith machine always worked well for me. You can Google them and find some pretty good videos on YouTube.

Do you not feel them in your chest Anabolic5150?

But close benches are second to dips IMO for tricep development

 

[Anabolic5150]

Do you not feel them in your chest Anabolic5150?

But close benches are second to dips IMO for tricep development

A bit but more in my triceps. I go as wide as I can, almost to the side stops and imagine I am pushing down towards my feet. Takes most of the chest/delts out of it. I always try to keep my reps in the 12-15 range as well but sometimes will do a set or two in the 6-8 range.

 

[trapzilla]

A bit but more in my triceps. I go as wide as I can, almost to the side stops and imagine I am pushing down towards my feet. Takes most of the chest/delts out of it. I always try to keep my reps in the 12-15 range as well but sometimes will do a set or two in the 6-8 range.

Ahh ok, i might retry them then!

 

[Anabolic5150]

Ahh ok, i might retry them then!

One more thing, place the bar as close to the heels of your palms as you can be comfortable with. Helps again with keeping stress on the triceps in my opinion.

 

[SuperLift]

They absolutely do. Most people tend to go to close though - this is hard on the wrists. go for about a 9-10in gap between your hands. That should be enough to get a good pump, and not stress your wrists to much.

 

[cshea2]

Idk if anyone already mentioned these, but JM presses are a great tricep builder.

Much more comfortable then skullcrushers...

 

[trapzilla]

Idk if anyone already mentioned these, but JM presses are a great tricep builder.

Much more comfortable then skullcrushers...

I was always under the impression JM presses were more about tendon strength than triceps strength. There is a video online of the creator stating something to that effect i believe.

 

[bwrag]

I like CG board presses takes alot off the shoulder and pretty much only fell it in the tris. I use a 4 inch block and pause on it my tris get fried and my bench is going up every week

 

[cshea2]

I was always under the impression JM presses were more about tendon strength than triceps strength. There is a video online of the creator stating something to that effect i believe.

They are used to strengthen the triceps in the elbow area, which are key for benching. That being said, they are my favorite triceps builder next to close grip bench.

 

[Bobbyt450]

I usually alternate between cb or use dumbbell press . The main one ive noticed that made my tri's grow is weighted dips !

 

[ectomorph141]

Idk if anyone already mentioned these, but JM presses are a great tricep builder.

Much more comfortable then skullcrushers...

Oh thanks for the heads up. I have never heard of JM Presses so I checked JM presses on youtube. I might have to try those out because as I mentioned in post 27 and 29, I simply cant do close grip bench. Just kills my shoulder sockets. I do the skull crushers behind my head and tricep extensions and those feel very good. So these JM presses will be similar to skull crushers just going to my chin instead of behind my head.

 

[amonroe]

Yes, close grip bench press will definitely be more targeted to the triceps than the regular wide grip bench press. There are better tricep targeting exercise that you can do however if you really want to isolate that muscle group - for example dips.

 

[ectomorph141]

Idk if anyone already mentioned these, but JM presses are a great tricep builder.

Much more comfortable then skullcrushers...

Oh thanks for the heads up. I have never heard of JM Presses so I checked JM presses on youtube. I might have to try those out because as I mentioned in post 27 and 29, I simply cant do close grip bench. Just kills my shoulder sockets. I do the skull crushers behind my head and tricep extensions and those feel very good. So these JM presses will be similar to skull crushers just going to my chin instead of behind my head.

I decided to try the JM Press and wow they worked killer!! Its basically like doing a skull crusher but instead of bringing the weight behind your head, you bring it under your chin. You can look it up on youtube. One heck of an awesome tricep exercise and the best news......NO SHOULDER PAIN!! So if any of you have pain with close grip bench then try the JM press. We used the easy curl bar and it worked very well.

We had a killer workout last night. Started with 4 sets of bench then went to 4 sets of flyes. Chest was done. Now went to 3 sets of JM Press, followed by 3 sets of 2 handed Tricep Extensions, and followed it all up with dips. The most trashed my chest and triceps have been in a long time.

This is how we did the JM Press last night using the ez curl bar. I had a little bit wider grip than he did.

YouTube Video

 

[southpaw]

I wish my shoulders and elbows could handle what my triceps can. I think tris are my favorite muscle.