The bench press is a popular strength training exercise and also a classic test of upper-body strength that features prominently in powerlifting competitions and strong-man events. For many lifters, weak triceps can be a limiting factor in lifting heavy weights or, in gym terms, having a "big bench." Weak triceps normally result in difficulty locking the bar out over the last few inches of travel. Several exercises can be done to strengthen your triceps and get a big bench.
Floor Press
The floor press is a variation of the bench press and places a significant load on your triceps, emphasizing the action of locking your elbows. Lie on the floor and hold a barbell over your chest using a slightly wider than shoulder width grip. Inhale, bend your arms and lower the weight until your elbows touch the floor. Drive the weight up to full elbow extension and repeat. This exercise is best performed with a heavy weight to develop strength in your triceps.
Supine Tricep Extensions
This exercise, sometimes humorously called skull crushers, isolates your triceps for a workout. Lie on a bench and press a barbell to arms' length over your chest. Your hands should be shoulder width apart. Keep your upper arms perpendicular to the floor and bend your elbows to lower the barbell to your forehead. Stop just short of touching your forehead, then press the bar back up to the starting position. This exercise can also be performed using dumbbells or while lying on the floor.
Overhead Lockouts
This exercise allows you to lift heavy weights using your triceps, which makes it ideal for developing strength for bench pressing. Place an upright exercise bench under the bar of a Smith machine. Set the bar so that when you are sitting down, it is level with and directly above the top of your head. Grasp the bar and sit on the bench. Press the bar from head height to full arm lockout. Lower the bar back to head height and repeat. This exercise can also be performed in a squat rack, but using a Smith machine allows you to focus more on pressing the weight overhead.
Close Grip Bench Press
Performing bench presses with your hands closer together than normal increases the load placed on your triceps. Close grip bench presses are an effective tricep-centric exercise that will improve your regular bench press ability. Lie on an exercise bench with a barbell held directly over your chest. Position your hands so that they are slightly less than shoulder width apart. Bend your arms and lower the bar down to within an inch of your chest -- keep your elbows tucked into your sides. Drive the bar away from your chest and back to full extension. Because of the danger of getting pinned by the barbell, perform this exercise in the presence of a capable spotter.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program"; Eric Cressey and Matt Fitzgerald; 2008
- "Powerlifting"; Barney Groves; 2000
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