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Close grip bench press for triceps

Rambodian

Rambodian

No I'm not cambodian
I was thinking of adding these to my next routine that starts in Jan. I currently do skull crushers but wanted to try the close grips.
The problem is that I don't really feel my triceps working that hard when i do them unless I bring the bar down to my upper chest/neck area as opposed to the lower rib area recommended. I know to keep elbows in etc, but is this how they are supposed to feel? as they are more of a compound movement than the skull crusher or maybe I wasn't going heavy enough, I was just stuffing around after a workout today and tried a few lighter ones.
 
Heavy CGs or Floor Presses will build triceps no worries. Just stop trying to "feel it".

Find me a big bencher with small tris. They don't exist.
 
I'm personally not convinced it really uses the triceps more then wide/normal grip bench.

Whenever I fail a wide grip bench its always the lockout/top half of the lift, which is the triceps. In that case I should bench less with a close grip correct? Well I always bench equal and often more with the close grip. So i'm not sure it does really use the triceps more.
 
El Freako said:
Heavy CGs or Floor Presses will build triceps no worries. Just stop trying to "feel it".

Find me a big bencher with small tris. They don't exist.
Click to expand...


True, so I prob went to light and I'm searching for that 'feel' that skull crushers give because they isolate the tri's more than close grips I'd guess.
thanks for the reply freako, you confirmed what i was thinking.
 
have you ever tried cross bench dips?

Like this but you can use benches instead of chairs. You can add resistance by putting weight plates on your lap.

[YOUTUBE]jvaFV64V7y8[/YOUTUBE]
 
Shrek said:
have you ever tried cross bench dips?

Like this but you can use benches instead of chairs. You can add resistance by putting weight plates on your lap.

[YOUTUBE]jvaFV64V7y8[/YOUTUBE]
Click to expand...

Nope, never tried those, I'm thinking I might just build a dip station and add those instead on CGs, still thinking about it.
 
dandexter said:
I'm personally not convinced it really uses the triceps more then wide/normal grip bench.

Whenever I fail a wide grip bench its always the lockout/top half of the lift, which is the triceps. In that case I should bench less with a close grip correct? Well I always bench equal and often more with the close grip. So i'm not sure it does really use the triceps more.
Click to expand...

Its almost a biomechanical certainty that you're using more tris with a CG bench. What may be happening is that you're just not activating the tris effectively in WG. Try replicating the movement that the tris are going through. In a WG bench your tris extend more away from the boy rather than towards your feet so use tri movements that replicate that. Tate Presses, WG pin or board presses. Focus on spreading the hands apart.



Shrek said:
have you ever tried cross bench dips?

Like this but you can use benches instead of chairs. You can add resistance by putting weight plates on your lap.

[YOUTUBE]jvaFV64V7y8[/YOUTUBE]
Click to expand...

Don't recommend. Shoulder killers.
 
Rams....

There's a post on here with a you tube clip of Mark rippetoe teaching skull crushers...

Can't find it to save my life... Been hunting on youtube several times now to try and find it... Fingers crossed someone else out there can point out where it is....

Eitherway... He calls it the 4th power lift....

Traditional skull crushers go to the forehead... However this is only a partial movement for the tricep.... The full movement requires the bar to be dropped behind your head for full activation of all of the tricep heads....

The way Mark does it is a real gnarly compound movement... I tried it and noticed immediate soreness in areas of my tricep that I had not felt before.... I reckon you could achieve a real heavy weight on this excecise...

I stopped using it cause I felt like it was adversly affecting my bench and shoulder press. (Doing Starting strength 3x5)

If your going the starting strength route... Mark uses this excercise on the basis that you can progressively load it like the rest of his excercises....

Will see if I can find the footage....
 
El Freako said:
Its almost a biomechanical certainty that you're using more tris with a CG bench. What may be happening is that you're just not activating the tris effectively in WG. Try replicating the movement that the tris are going through. In a WG bench your tris extend more away from the boy rather than towards your feet so use tri movements that replicate that. Tate Presses, WG pin or board presses. Focus on spreading the hands apart.





Don't recommend. Shoulder killers.
Click to expand...
Shoulder killers.
Wacchu talking about?
Never killed my shoulders.
 
Shrek said:
Shoulder killers.
Wacchu talking about?
Never killed my shoulders.
Click to expand...

Gave mine lots of grief and I've heard the same from lots of other people to. Its a dangerous position for your shoulder and even riskier when you start loading it.
 
nazzysmith said:
Rams....

There's a post on here with a you tube clip of Mark rippetoe teaching skull crushers...

Can't find it to save my life... Been hunting on youtube several times now to try and find it... Fingers crossed someone else out there can point out where it is....

Eitherway... He calls it the 4th power lift....

Traditional skull crushers go to the forehead... However this is only a partial movement for the tricep.... The full movement requires the bar to be dropped behind your head for full activation of all of the tricep heads....

The way Mark does it is a real gnarly compound movement... I tried it and noticed immediate soreness in areas of my tricep that I had not felt before.... I reckon you could achieve a real heavy weight on this excecise...

I stopped using it cause I felt like it was adversly affecting my bench and shoulder press. (Doing Starting strength 3x5)

If your going the starting strength route... Mark uses this excercise on the basis that you can progressively load it like the rest of his excercises....

Will see if I can find the footage....
Click to expand...

Nazzy, that sounds the goods, hope someone can find a link to this
 
nazzysmith said:
Rams....

There's a post on here with a you tube clip of Mark rippetoe teaching skull crushers...

Can't find it to save my life... Been hunting on youtube several times now to try and find it... Fingers crossed someone else out there can point out where it is....

Eitherway... He calls it the 4th power lift....

Traditional skull crushers go to the forehead... However this is only a partial movement for the tricep.... The full movement requires the bar to be dropped behind your head for full activation of all of the tricep heads....

The way Mark does it is a real gnarly compound movement... I tried it and noticed immediate soreness in areas of my tricep that I had not felt before.... I reckon you could achieve a real heavy weight on this excecise...

I stopped using it cause I felt like it was adversly affecting my bench and shoulder press. (Doing Starting strength 3x5)

If your going the starting strength route... Mark uses this excercise on the basis that you can progressively load it like the rest of his excercises....

Will see if I can find the footage....
Click to expand...
u wont find it under skull crusher, coz its a lying tricep extension lol
 
thanks for that video, i always did extensions to my forehead thinking not to move my elbows.

Ill include shoulder and elbow extension now
 
El Freako said:
Gave mine lots of grief and I've heard the same from lots of other people to. Its a dangerous position for your shoulder and even riskier when you start loading it.
Click to expand...
Ok, but I can only comment on my experience which is no shoulder problems with this exercise.
 
callan said:
also i couldnt find it on youtube, but heres a link
Starting Strength
Click to expand...

Thankyou Callan, I was looking all over youtube for that vid, didn't even think of looking at starting strength web site, so thanks again mate.

@Nazzy: Thanks for bringing this exercise to my attention mate, I'm gonna add this movement in instead of close grips.
 
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