Close Grip Bench Press for Bodybuilders

March 8, 2012 By Leave a Comment

When bodybuilders think about tricep training, they want a BIG compound lift that maximally taxes the tricep both concentrically and eccentrically. This means during the up and down portion of the lift.  The close grip bench press achieves just that. By altering your hand position from a traditional bench press, you will place more emphasis on your triceps than the traditional bench press.

Performing the Close Grip Bench Press

Start the close grip bench press by setting up a traditional bench like you normally would. Load the bar with weight and lay back onto the bench. Looking up at the bar, place your hands one to two-hand widths inside your shoulders shoulder.

Pushup on the barbell lifting it off of the rack while keeping your arms straight. Center the barbell across the nipple line of your chest. Lower the weight toward your chest by bending your elbows AND allowing your elbows to stay tight to your body INSTEAD of moving outward and away from your body. If you allow your elbows to move outward, it will be more like the traditional bench.

Tap the barbell on your chest and then forcefully push up until your arms are straight.

Muscles Worked During the Close Grip Bench Press

The goal is to target your triceps; however, other muscles must also assist when performing the close grip bench press. Since it is a bench press, by nature, your pectoral muscles will have to help as well. Deltoid muscles are also activated during this lift to assist with stabilization.

Why Use the Close Grip Bench Press for Bodybuilding

Since your pectorals are involved during the close grip bench press, you can enhance the focus on your triceps by using a pre-fatiguing exercise. Performing a set of chest flies or wide pushups prior to the close grip bench press will wear out your chest. When you follow up with the close grip bench press your triceps will have to carry even more of the load.

Another reason bodybuilders should use the close grip bench press is for the negative aspect of the lift (lowering it toward your chest).  This negative aspect produces more muscle damage in the triceps and will ultimately cause your triceps to grow at an accelerated rate. This idea has been proven by research repeatedly. Simply put, more muscular damage and growth occurs during the negative portion of a lift.

Recommended Supplements

LIPO-6 Black Ultra Concentrate
BCAA 1000 by Optimum Nutrition

 

(TFSupplements is not responsible for any health complications stemming from this workout. Always consult an doctor before starting / changing a workout routine) 

Filed Under: Bodybuilding Exercises Tagged With: ,

EZ-Bar Skull Crusher for Bodybuilders

March 1, 2012 By Leave a Comment

When you see bodybuilders in the gym, they typically use the cable tower or some sort of close grip bench to develop the muscles in their triceps. To pack additional muscle mass onto the back of your arms, you need to use non-traditional movements like EZ-bar skull crushers.

Performing the EZ-Bar Skull Crusher

You’ll need the cambered EZ-Bar to perform skull crushers correctly. A flat bar limits movement at your wrist which could lead to injury. You can use a flat bench or an exercise ball as a base for the exercise.

Get into the starting position of the skull crusher by lying flat on your back on the bench. Put your feet flat on the floor so your back is in a neutral position. If your feet don’t rest flat on the floor, place them on the edge of the bench. You can also put boards on the floor and put your feet on them so they are flat.

Lift your arms toward the ceiling with your hands shoulder-width apart, with wrists in a pronated position. Have a partner hand you the EZ bar and secure a comfortable grip. Now, keeping your upper arm stationary, bend your elbows while allowing your forearms to move back towards your head. When your forearms make a 90-degree angle with your upper arm, at your elbow joint, extend at your elbows, straightening out your arms.

Muscles Worked During the EZ-Bar Skull Crusher

The primary muscle worked during the EZ-Bar skull crusher is your tricep. In particular, the long of your tricep is maximally taxed. The other two heads of the tricep are also worked but not as isolated. Your shoulders also work to stabilize your arms during the lift. It is important to perform EZ-Bar skull crushers when your shoulders are fresh to keep you safe during the lift since the weight will be positioned over head.

Why Use the EZ-Bar Skull Crusher for Bodybuilding

Aside from hitting the long head of your triceps, EZ Bar skull crushers isolate and focus training in your triceps with a resistance level that is hard to achieve with other lifts. In particular, the use of the EZ bar, allows for greater adjustment of the weight. Most cable machines only let you adjust the weight by 10 lb increments. The EZ bar allows for 5 lb increment changes, and if you happen to have 1.25 lb plates then 2.5 lb increments. The adjustability and angle your muscles are worked make the EZ bar skull crusher one of the most effective exercises for a bodybuilder to utilize in tricep development.

Recommended Supplements

Jacked by Usp Labs (Jack3d)
Syntha 6 Protein Powder by BSN (5lbs)

(TFSupplements is not responsible for any health complications stemming from this workout. Always consult an doctor before starting / changing a workout routine) 

Filed Under: Bodybuilding Exercises Tagged With: ,