- Close-Grip Bench Press
- These place intense stress on the inner pectorals, anterior-medial
deltoids, and of coarse, triceps.
- The narrower the grip on the bar, the more stress you
place on the triceps and the less you place on pecs and
- Your grip should leave your index fingers 5-8 inches
- Have a training partner help you lift the weight off
the rack so that your arms are above your chest.
- Be sure that your upper arms travel nearly directly
out to the sides.
- While slowly bending your arms, lower the weight to
- Without bouncing the bar, slowly push the weight back
up to starting position.
- This exercise can also be performed on incline or decline
- Try varying the width of your grip to see how it differently
if works your pecs, delts, and triceps.
- Triceps Parallel Bar Dips
- This is generally considered a pectoral excersize, as
it places intense stress on the pecs, anterior-deltoids
and triceps, but when the torso maintained erect underneath
the body, this is one of the best movements for the triceps.
- Jump to a supported position on the bars with your palms
facing inward, arms straight, legs bent, and ankles crossed.
- Keep your torso perfectly erect throughout the movement.
- Bending your arms, lower your body as far down between
the bars as possible.
- Without bouncing in the bottom position, slowly raise
your body to the start position.
- When you become strong enough to use extra weight, you
can dangle a dumbbell or plates beneath you with a rope
* Tidak sesuai bagi beginer
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