Triceps Builder: Close Grip Bench Presses

Everybody wants bigger arms. And while many spend a ton of time trying to build their biceps, to have big arms, the amount of time you spend on your triceps should DOUBLE your triceps time.

I love love love Pull Ups and Dips as primary upper body movements. But one barbell movement for the triceps that is the absolute best for strength progression is the Close Grip Bench Press. This exercise allows you to load up the bar and progess on absolute strength. It’s also a great exercise to do high rep volume.

Keep your hands at just inside shoulder width apart. Do NOT go too narrow as you will kill your wrists.

Here is a quick video of me doing Close Grip Bench Presses today. I am going for a heavier load here with sets at 225lbs.

Dynamic Chest To Bar Pull Ups

Pullups are the best upper body bang for your buck exercise you can do. And there are limitless variations you can perform by adjusting grip type, Pronated, Supinated, Neutral. Or grip width from wide, medium and narrow. And then you can add weight via weight vests and plates.

In this short video I am doing dymanic chest to bar pullups. These are NOT meant to be done for high reps. I have to strap my legs into my chair so that pulls me back down a bit as I reach the top but the idea is to pull yourself up as high as you can. You want to bang your chest on the bar, whereas normal pullups you might do for reps you get your chin up to the bar and go back down. These should feel like an explosion where you are trying to pop your head up through the ceiling. I do sets of 2-3 reps at most, rest for 30 seconds, then go again.

My advice it to just start with singles. The pulling motion is so violent your legs will come off your footplate and even if your chair is locked, its likely to move around. I even have weight plates blocking the front tires, with my brakes on, and the chair still moves all over the place.

This will help increase your power output and acceleration. Which will help add more weight for weighted pull ups.