the best pump in my tricep ever! the outer head of it

[nclifter6feet6]

i have always had a real problem hitting the outer head of my tricep. close grip bench presses hit it just a little bit but close grip bench tend to hit more right at my elbow or the middle head of the tricep...or with nosebreakers.....also french presses with an ez curl behined the neck hits my inner head of my triceps or a frech press with the dumbell behined the neck smokes my inner head of the triceps..


so today i tried close grip incline barbell bench press. but the key to this is use light weight and go VERY SLOW. keep your grip about 5 inches apart from each other and SLOWLY lower it down to your chin and SLOWLY push it up. don use much weight and go slow, like 5 seconds on the deccentric and 4 seconds on the concentric.

i used a 25 pound plate on each side. and i did it at the end of my other tricep work. i think u should try this at the end of the workout instead of the beginning. it really hit the outer head for the first time in a long time

 

[Vortexx]

I am gonna try this one with the Triceps bar lol!

 

[Debaser]

5 inches apart? I feel sorry for your wrists and elbows.

Pump does not equate to growth, btw.

 

[nclifter6feet6]

whats so hard about 5 inches apart? i routinely do close grips with hands touching eachother with 245 in sets of 3-5. but you can get better balance with 5. i have strong wrists ive done years of construction type work. try using broomsticks with a string with a weight on it to increase your wrist strength sinse you have trouble.

i feel i like to get a good pump in whatever muscle im working, so i can feel like ive done something. i dont train for strength i go for the pump and using perfect form and focusing on the muscle, but thats just my style. i go for tha pooooomp like aaaaaaaahhhhnold

the same goes for deadlifts i do deadlifts slowly with no momentum. to avoid the jerking motion and sloppy form on really heavy weights

 

[Debaser]

It has nothing to do with wrist strength.

thats like saying you should do deadlifts with a rounded lower back as long as it's strong. It's a compromising position, I guarantee if you keep this up your elbows will be fucked soon.

 

[nclifter6feet6]

deadlifts is also compromising position. so are squats so are alot of things.

thats why u dont use overly heavy weights and use good form better yet perfect form

 

[Debaser]

I don't think you understand what I mean...Deadlifts and squats are perfectly safe, if you use perfect form.

Close grip bench presses are perfectly safe, if you use perfect form, but this means at least 14" space. Some will debate this number, but it's sure as hell not close to 5".

I was equating 5" space to rounded back deadlifts to show that they're simply going to cause injury sooner or later, and almost assuredly sooner.

 

[Exodus]

i totally disagree with you. if he can do it and it doest hurt fine. our bodies are made differntly. so what is bizzare for you may be fine for him. i do my close grip with index finger on the smooth. but i have weak wrist. when i wasnt as strong i could do them that close. if he can do 245 for 3-5 with hands touching, the obviously he has got something going for him.

and wsb does do rounded back squats and goodmornings as well.

X

 

[nclifter6feet6]

exodus-what is the point of rounded back squats.....does it hit like mid way through the back like the top of the erectors or the lower erectors, or hit the quads different?

i feel that is my week point because usually if i do deads or squats i feel it either in my upper back or lower erectors

 

[tzan]

When you guys do yuor close grips, do you tend to keep your elbows pointed outwards, or do you keep them closerr to your body.

I haven't done closegrips in so long because of a fucked up elbow, but it is getting better and wanted to start up again at a light weight.