Close-Grip Triceps Bench Press Using a Barbell With Resistance Bands Added

Differentiation: Mechanics

This variation of a triceps press is unique. Here is how: you attach a resistance band the the each end of the bar | and to a dumbbell on the floor under the bar's end. As you press the bar, which stretches the bands farther and make them thinner and longer,| the amount of resistance your triceps feel increases.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic bar.

2) Locate a stationary flat bench.

3) Set the Olympic bar on the rack so that it is at a comfortable arms' length above your chest when you are lying on your back on the bench.

4) Load plates onto the Olympic Bar.

5) Obtain two dumbbells.

6) Obtain elastic exercise bands (the kind without handles).

7) Position each dumbbell on the floor under each end of the Olympic bar.

8) Loop the exercise band around each end of the Olympic bar.

9) ...and loop the other end of the band around dumbbells.

10) Lie on your back on the stationary flat bench.

11) ...with feet flat on the floor, wide apart.

12) Grasp the bar overhand, hands eight inches apart.

13) Lift the bar off the bench's pegs and move it forward so the bar is directly above your chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while gradually lowering the bar toward your chest.

3) Bring the bar forward slightly as you lower.

4) ...until your lower arms are perpendicular to your torso.

5) Hold this position for a count of one second.

6) Then, exhale as you push the bar upward,...

7) ...until your arms are fully extended.

8) This is the ending position.

9) Repeat reps for a full set.

10) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep your elbows in and avoid flaring your elbows out, but keep them near your sides. This concentrates the effort in your triceps and not your shoulders and chest.

Focus on emphasizing the pushing movement in your triceps.

Gear Advice

When performing this exercise, you will need resistance bands and it is important to add barbell collars to the bar - we have listed links below to Lockjaw brand Olympic Barbell Collars and to the SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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