The lying triceps extension to close-grip bench press is a two-in-one exercise that strengthens the chest, shoulders, and triceps. The triceps are most heavily targeted from the extension, the press, and the close-grip positioning.
Instructions
Grab an EZ-Bar with an overhand grip and your hands shoulder-width apart. Lie face-up on a bench, lifting the weight directly over your head with your arms fully extended.
Keeping your upper arms stable, bend your elbows to lower the bar until it almost touches your forehead. Pause, then contract the triceps to extend the bar overhead.
Then, lower the bar to your chest. Pause at the bottom and then press the weight back overhead to the starting position.
Trainer’s Tips
Make sure you come to lockout at the end of every repetition.
Do not move your upper arms during the triceps extensions. You should only bend at your elbows.
Do not rest in between the triceps extensions and bench press moves.
