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Training
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BENCH PRESS TRICEP WORKOUTWritten by The FLEX staff May 23, 2008 FLEXONLINE.COM If you are a true bodybuilding fanatic, then you know every exercise like the back of your exhausted, calloused hands, and know which ones you're dreading to face in each day's gym session. You know which exercises suck, and which ones suck more. Squats, bench presses, and hanging leg raises, to name a few, probably cause your muscles to wince at the very mention of these ligament-tearing movements. Another awkward and painful favorite, however, are the torturous close-grip bench press tricep workouts. These babies are the double-edged swords of the weightlifting kingdom. Doing them incorrectly runs you the risk of snapping your wrists in half or straining them far beyond the point of excruciating pain, but for truly bitchin' tris, this exercise is the only thing that will get them pumped like no other. Here, we give you the rundown of this feared calisthenic, and how to avoid all the scary results caused by improperly training your triceps. The most common and legitimate complaint against close grips is wrist pain. If your grip is extremely close and you have plenty of weight on the bar, that's inevitable. The closer your hands, the more your wrists will bend as you lower the bar, and the more weight you have on the bar, the more stress will be placed on your wrists. You're then faced with the choice of using either a wider grip or less weight. If you use a wider grip, your wrists don't have to bend as far and are thus relieved of some stress, but this also reduces the load on your triceps, because more of the work will be taken over by your chest. By using less weight reduces wrist stress, but that also reduces the mass-building effectiveness of the movement. The other complaint is that, since the close-grip bench press also works the chest and shoulders, it is not efficient enough because it doesn't isolate the triceps.
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