Your triceps are no pushover...they need
serious workload to build substantial mass
and strength.

They can take a beating and you and I both know that
kickbacks won't cut it. If you want big, strong arms, you
need to press, and you need to press HEAVY.



That's where today's exercise comes into play..it's a
variation of the Close Grip Bench Press, the classic
mass-builder for the triceps.

The standard Close Grip Bench Press is normally done
with a barbell, taking a shoulder-width grip on the bar
while keeping your elbows tucked in beside your body
while you press.

One of the problems you might encounter with the Close
Grip Barbell Bench Press is shoulder joint pain...the
closer-in position can put more stress on the joints,
especially when the hands are in the normal prontated
grip on the bar.

There is also a strong tendency for the elbows to flare
out, putting even MORE stress on the shoulders.

We're going to fix both of those problems with this exercise.

In this version, you'll be using a pair of heavy dumbbells
and performing the close grip press exercise in a very
specific way...a way designed to put even GREATER
muscle-building tension on the triceps throughout the
exercise (more on that below).

First off, by using dumbbells, you're not locked into a
set shoulder position, like you are with a barbell. This
helps ease shoulder pain.

As well, by holding the dummbells in a neutral (palms-
facing-in) grip, there is very little tendency for the
elbows to flare out...all you have to do is maintain that
neutral position and the elbows will stay tucked in,
helping to keep the focus on the triceps.

Start by grabbing a pair of dumbbells and sitting on
the end of the bench, holding them on end on your
upper thighs.



Now lie back on the bench, bringing the dumbbells
with you, keeping them in that neutral (palms facing
in) position.



Once you're lying fully back on the bench, the
dumbbells will be in the bottom position of the
exercise.

You should be in the standard “locked-in” bench press
position here…knees bent about 80 degrees in order
to facilitate leg drive, core nice and tight, chest puffed
out and shoulder blades tucked tight in behind your body.

And HERE is the small adjustment in form to increase
the tension on the triceps...note how the dumbbells are
tilted slightly down towards my head.

This small tilt puts increased stretch-tension on the triceps
at the bottom of the movement while shifting focus away
from the pecs and more onto the triceps.



Now, press up to the top, focusing on pushing with the
heels of your hands. Make sure you KEEP that slight tilt
all the way to the top. This will help maintain tension in
the triceps even all the way to lockout.



If your goal is tricep mass, aim for a set of 6 to 8 reps. If
your goal is strength, work in the 2 to 5 rep range. I
generally recommend 3 to 5 sets of this exercise.

Big arms don't come easy...this is one of the key
exercises that will help you get it done.

If you'd like to see the full demonstration of this exercise
on video, I've posted that on my YouTube Channel here.

---

And if you're interested in MORE serious arm training like
this, definitely check out my book "The Best Arm Exercises
You've Never Heard Of"...68 exercises for monster arms,
just like this one.

Nick Nilsson
The "Mad Scientist of Muscle"