Exercises such as the close-grip bench press and cable pushdowns work your triceps. After a while, you might wish to pursue some variety. While obscure triceps exercises might not amaze your friends and family, they can give you not only needed variety, but additional stimulus that can cause your triceps to grow stronger. Consult a health-care practitioner before beginning any strength-training program.
Tate Press
The elbows-out triceps extension, or Tate press, popularized by powerlifting coach Dave Tate, requires you to lie flat on a bench with a dumbbell in each hand. Turn your hands so your palms face down, as if you just pressed the dumbbells to full extension over your chest. Keep the inner edges of the dumbbells touching as you lower the dumbbells to your chest by bending your elbows. Pause the dumbbells on your chest without resting them on yourself, then straighten your arms to return to your original position. Perform this exercise for four to eight sets of six to 12 repetitions.
Close-Grip Board Press
The close-grip board press requires you to bench with several sections of boards glued together and resting on your chest. You need at least six inches of lumber or more so you are only performing the top half of your bench press. Grip the bar with your hands between 12 and 18 inches apart, and lower the weight to the boards. Pause the weight on the boards which makes it harder to get the weight moving again. Then press the weight to full extension. Perform no more than five repetitions per set of this exercise.
Isometric Press
The isometric press requires you to set two pins in each side of your power rack that run from end to end of the rack. One set of pins should be at the halfway point of your bench press, and the next set between two and four inches higher. The barbell should rest on the lower pins. Load the bar with enough weight that you really work to get it moving, and push it off the bottom pins and against the top pins. Do this for three repetitions. On the third repetition, press the bar as hard as you can against the top pins for at least six seconds. Perform three sets of three repetitions of this exercise. Use a close grip with this exercise.
Band Press
Secure resistance bands around the ends of your bench press bar. Secure the other ends of the bands to your bench press or to heavy dumbbells on the floor. Grip the bar with a close-grip and bench press the same way you would if there were no bands on the bar. As you shove the bar closer to lockout, the resistance of the bands increases, making your triceps work harder. Perform no more than five repetitions per set of this exercise. If you have never used bands before, ensure that your spotter is paying close attention. The resistance of the bands will be obvious the instant you take the bar out of the rack.
References
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
- "Strength Training Anatomy"; Frederic Delavier; 2010
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