I don’t know about anyone else, but there’s just something about pressing
heavy barbells that really appeals to me, more so than any other type of lift.
Not only do they (presses) enable you to maximize both ends of the equation needed
to get results, that being load X time under tension, and therefore assist in building
a ton of muscle and strength, but they leave with a feeling like no other when
you hit a new personal record (PR), regardless of the variation of barbell press
you choose to perform.
It goes without saying that the bench press station alone is occupied more
than arguably any other piece of equipment in the gym, and with good reason. And
I dare say most would agree that there’s nothing more impressive than being
able to press a fully loaded barbell over your head. As for chest and shoulder
strength and development is concerned, there aren’t any better exercises than
various angled barbell presses.
As you may know, aside from the chest and shoulders, the triceps also take
on a ton of tension during barbell presses, especially during the lockout phase
of the lift. In fact, the way in which an individual completes a near maximal
press attempt can also be used as a diagnostic tool to highlight if there are
any imbalances that could become limiting factors in one being able to make
continuous improvements in the lift.
For example, if an individual has difficulty at the bottom of the range of
motion, then depending on the angle of press, it’s likely that the chest or
shoulders may be a limiting factor. If an individual is able to easily press
the bar out of the bottom position (without bouncing) but the bar slows down as
the arms are extended, then the triceps may be the limiting factor.
While barbell presses may be heavily relied on for chest and shoulder
development, they are typically underrated as triceps developers. This is
unfortunate, because even though barbell presses are compound movements that
involve multiple muscle groups and don’t fully ‘isolate’ the triceps, many fail
to realize is that all that weight you pile onto the barbell has to travel
through the elbow joint before it gets to the muscles that start and finish in
the shoulder joint. The more weight that passes through the elbow joint, the
more work the triceps have to do!
For whatever reason, people have this infatuation with ‘isolating’
specific muscle groups. While bench presses, and overhead presses are staples
in chest and shoulder routines, other press variations are typically forgotten
when it comes to triceps training. Instead, when it comes to triceps training,
pressdown variations (which are NOT considered ‘presses’, or variations of
them) and isolated arm/elbow extension exercises are prioritized. Not that
isolated movements aren’t effective, they just don’t enable you to use as much
weight as their compound pressing counterparts.
So, why are presses neglected when it comes to triceps training? In my
opinion it’s likely because of the lack of creativity, or repertoire of
exercises on behalf of most lifters. When you think about presses that are for
the triceps, the only one that really comes to mind is the close-grip bench
press. Aside from that, people are lost as to what other types of presses they
can do on ‘triceps’ day.
With that being said, here are four different types of presses,
with several variations, to add to your repertoire that can be used to develop
the triceps:
The four different types of presses are: Close-Grip Bench Presses, Close-Grip Bench Presses w/ Elbows Under Bar,
California Presses, Lockouts/Half Presses
Close-Grip Bench
Press – The close-grip bench press is by far the most popular pressing movement
for the triceps, but with a little creativity you can come up with at least three
different variations. Like chest and shoulder presses, you can either increase
the angle of the bench and turn it into an incline close-grip bench press, sit
nearly upright and perform overhead close-grip presses, and even lower the
bench beyond flat and perform a decline close-grip bench press. So right there
you now have four different variations, and that doesn’t take into
consideration that there are many different bench angles in between (low
incline, low decline, high incline – somewhere between incline and overhead).
Close-Grip Bench
Presses w/Elbows Under Bar – Traditionally close-grip bench presses are performed
with the elbows tucked tight to the side of the body, but you could easily
modify the movement by having the elbows flare out to the side, and remaining
aligned under the bar. Having the elbows travel under the bar as opposed to
tucked to the side of the body increases the stretch of the triceps, and
maximizes medial head of the triceps involvement. It should be noted that this
variation is not as safe as the traditional close-grip bench press, as anytime
the elbows are elevated in relation to the height of the shoulder you increase
the chance of impingement, and therefore should be used with caution, and
relatively lighter weights than you would for the close-grip bench press. Because
of the dynamics of the movement, the overhead variation is not possible as the path
that the bar travels would lead to your smashing your head in with a barbell, which
is not effective or desirable.
California Presses – The difference
between close-grip bench presses and California presses is, with close-grip
bench presses you lower the bar to the lower chest, but with California presses
you actually lower it to the upper chest. This alone places the triceps under a
much greater stretch than the close-grip bench press, and therefore places more
tension onto the triceps. You should be able to California press roughly 70% of
what you can close-grip bench press. Because of the dynamics of the movement,
the overhead variation is not possible as the path that the bar travels would
lead to your smashing your head in with a barbell, which is not effective or desirable.
Lockouts/Half
Presses – As you may know, different muscles take on differing amounts of tension
at different joint angles AKA ranges of motion. As it relates to pressing
movements, the triceps take on the greatest percentage of the load as the elbow
becomes more extended. Therefore, by intentionally limiting your range of
motion to only the top half of the press, or lockout if you will, you are able
to both, handle more weight, and maximize triceps involvement. A power rack is
ideal as you can set the pins at the desired height to ensure that each
repetition goes through an identical range of motion and progress can be
quantified, and your grip should be the same as with the close-grip bench
press.
So far there are four various types of presses, that can be
performed with a minimum of three different angles (flat, incline,
decline, and overhead for the close-grip press and half press/lockout), for a
total of fourteen different exercises. Take that and add to the fact
that those movements can be performed with either a barbell, or in the smith
machine, and you now have twenty eight total press variations that
can be used to strengthen and develop the triceps.
Not to mention the fact that pressing movements have an ascending strength
curve, which means that as the movement progresses, the weight essentially
feels lighter as you mechanically become stronger, and therefore to modify the
strength curve of the movement to match the human force curve you can opt to
use chains or bands. These two additions have now taken twenty eight
possible exercises and turned them into eighty four!
Finally, one last modification that can only be made to flat angled press
variations is, you could perform them on the floor, instead of a bench. So that in itself adds another six
possibilities, bringing the total up to 90!
If that’s not enough different variations for ya, then I don’t know what is.
As you can see, there really is no shortage of pressing movements
available to build big, strong triceps. But, for whatever reason, these
movements have either gone undiscovered, or forgotten.
I realize that it may be somewhat difficult to select anywhere between 2-4
exercises out of possible 90 for your next workout, so here is a list of my
favourites at each bench angle to help you narrow it down.
FLAT BENCH: Of all the
possible movements, my favourite to perform off a flat bench is still the close-grip bench press. I just don’t
feel that the close-grip bench press performed off an incline, overhead, or on
a decline match up to the flat bench variation.
INCLINE: The smith machine incline California press
is definitely my favourite of all the possible options that can be performed on
an incline bench, or with a smith machine. The reason I like the smith machine
incline is because the bar travels directly up and down, which enables you to
fully focus on letting your elbows travel forward to maximize the stretch in
the triceps without losing control or stressing your shoulders, and therefore
maximizing triceps recruitment.
With a free weight you have to focus on stabilizing the bar, which is
difficult since the movement itself is rather dynamic and challenging.
As far as the smith machine, the California press performed on an incline
is much more natural than the flat, overhead, or decline variations because of
the dynamics of the movement itself.
DECLINE: The close-grip bench press w/ elbows under bar
is by far my favourite pressing movement performed on a decline bench.
As stated earlier, anytime the elbow is elevated in relation to the
shoulder, the risk of impingement is elevated. Performing the close-grip bench
press w/ elbows under bar on a decline minimizes the risk of impingement
compared to a flat, incline, or overhead position.
OVERHEAD: The seated overhead lockout/half press is
without a doubt my favourite overhead pressing movement.
Because of the overhead position, there is minimal chest involvement,
which means the movement is dominated by the triceps. The lower the angle
(incline, flat, and decline), the greater involvement there will be from the
chest. The more work the chest does, due to the heavy weights that can be used
with a minimal range of motion, the relatively less work the triceps will do.
If you wanted, you could in fact take my favourite variations and put them
all together into a workout of its own (I do!). If you do, make sure to do them
on their own day, as those four exercises are way too demanding to perform with
optimal intensity after a chest or shoulder workout, and would likely leave you
to beat down to perform a chest or shoulder workout in the following days.
Those four exercises could also be performed with the use of chains or
bands, but I wouldn’t suggest using them for all of the exercises during the
same workout. Instead choose one exercise to use chains or bands with. That
should be enough to provide the desired result without overworking your body’s
ability to recover. Performing too many sets and exercises with chains and
bands can be very demanding on the tendons and ligaments, as well as the
nervous system.
In regards to bench angles, the more inclined the angle, the more shoulder
involvement at the expense of the chest. The more declined the angle, the more
chest involvement at the expense of the shoulders. So how does this affect
triceps involvement? It means that a decline angle is preferential for triceps
recruitment, because the shoulders are not nearly as involved in the lift, even
though the chest is. Let me explain. If the chest is more involved, then more
weight can be used, and if more weight is used, more muscle fibers are
recruited, especially in the triceps since the weight has to pass through the
elbow joint. Therefore, it makes more sense to have more chest involvement in
which more weight can be used, then to have more shoulder involvement in which
less weight can be used since the weight has to pass through the elbow anyways.
I encourage anyone to play around with all the available variations to
find out what works best for you. There’s definitely more than enough press
variations out there to build big and strong triceps that you shouldn’t really
need to rely on pressdowns and kickbacks as your bread and butter triceps
movements.
After all, are you more likely to add more size and strength by pressing a
few hundred pounds, or by kickbacking under a hundred pounds? Even if you
aren’t at the point where you can press more than a hundred pounds, over time
it’s likely with proper training and nutrition that you’ll be able to press FAR
MORE than you can kickback, and since all that weight is dispensed throughout
the elbow/triceps as is, they will likely develop in direct proportion.
Exercise Directory
Close-Grip Bench
Press
Incline Close-Grip Bench Press
Decline Close-Grip Bench Press
Overhead Close-Grip Bench Press
Close-Grip Bench Press w/Chains
Incline Close-Grip Bench Press w/Chains
Decline Close-Grip Bench Press w/Chains
Overhead Close-Grip Bench Press w/Chains
Close-Grip Bench Press w/Bands
Incline Close-Grip Bench Press w/Bands
Decline Close-Grip Bench Press w/Bands
Overhead Close-Grip Bench Press w/Bands
Smith Machine Close-Grip Bench Press
Smith Machine Incline Close-Grip Bench Press
Smith Machine Decline Close-Grip Bench Press
Smith Machine Overhead Close-Grip Bench Press
Smith Machine Close-Grip Bench Press w/Chains
Smith Machine Incline Close-Grip Bench Press w/Chains
Smith Machine Decline Close-Grip Bench Press w/Chains
Smith Machine Overhead Close-Grip Bench Press w/Chains
Smith Machine Close-Grip Bench Press w/Bands
Smith Machine Incline Close-Grip Bench Press w/Bands
Smith Machine Decline Close-Grip Bench Press w/Bands
Smith Machine Overhead Close-Grip Bench Press w/Bands
Close-Grip Bench Press w/Elbows Under Bar
Incline Close-Grip Bench Press w/Elbows Under Bar
Decline Close-Grip
Bench Press w/Elbows Under Bar
Close-Grip Bench Press w/Elbows Under Bar w/Chains
Incline Close-Grip Bench Press w/Elbows Under Bar w/Chains
Decline Close-Grip Bench Press w/Elbows Under Bar w/Chains
Close-Grip Bench Press w/Elbows Under Bar w/Bands
Incline Close-Grip Bench Press w/Elbows Under Bar w/Bands
Decline Close-Grip Bench Press w/Elbows Under Bar w/Bands
Smith Machine Close-Grip Bench Press w/Elbows Under Bar
Smith Machine Incline Close-Grip Bench Press w/Elbows Under Bar
Smith Machine Decline Close-Grip Bench Press w/Elbows Under Bar
Smith Machine Close-Grip Bench Press w/Elbows Under Bar w/Chains
Smith Machine Incline Close-Grip Bench Press w/Elbows Under Bar w/Chains
Smith Machine Decline Close-Grip Bench Press w/Elbows Under Bar w/Chains
Smith Machine Close-Grip Bench Press w/Elbows Under Bar w/Bands
Smith Machine Incline Close-Grip Bench Press w/Elbows Under Bar w/Bands
Smith Machine Decline Close-Grip Bench Press w/Elbows Under Bar w/Bands
California Press
Incline California Press
Decline California Press
California Press w/Chains
Incline California Press w/Chains
Decline California Press w/Chains
California Press w/Bands
Incline California Press w/Bands
Decline California Press w/Bands
Smith Machine California Press
Smith Machine Incline
California Press
Smith Machine Decline California Press
Smith Machine California Press w/Chains
Smith Machine Incline California Press w/Chains
Smith Machine Decline California Press w/Chains
Smith Machine California Press w/Bands
Smith Machine Incline California Press w/Bands
Smith Machine Decline California Press w/Bands
Flat Bench Half Presses/Lockouts
Incline Half Presses/Lockouts
Decline Half Presses/Lockouts
Overhead Half
Presses/Lockouts
Flat Bench Half Presses/Lockouts w/Chains
Incline Half Presses/Lockouts w/Chains
Decline Half Presses/Lockouts w/Chains
Overhead Half Presses/Lockouts w/Chains
Flat Bench Half Presses/Lockouts w/Bands
Incline Half Presses/Lockouts w/ Bands
Decline Half Presses/Lockouts w/ Bands
Overhead Half Presses/Lockouts w/ Bands
Smith Machine Flat Bench Half Presses/Lockouts
Smith Machine Incline Half Presses/Lockouts
Smith Machine Decline Half Presses/Lockouts
Smith Machine Overhead Half Presses/Lockouts
Smith Machine Flat Bench Half Presses/Lockouts w/Chains
Smith Machine Incline Half Presses/Lockouts w/Chains
Smith Machine Decline Half Presses/Lockouts w/Chains
Smith Machine Overhead Half Presses/Lockouts w/Chains
Smith Machine Flat Bench Half Presses/Lockouts w/Bands
Smith Machine Incline Half Presses/Lockouts w/ Bands
Smith Machine Decline Half Presses/Lockouts w/ Bands
Smith Machine Overhead Half Presses/Lockouts w/ Bands
Close-Grip Bench Press on Floor
Close-Grip Bench Press on Floor w/Chains
Close-Grip Bench Press w/Elbows Under Bar on Floor
Close-Grip Bench Press w/Elbows Under Bar on Floor w/Chains
California Press on Floor
California Press on Floor w/Chains
*The use of bands for floor presses would not be worthwhile as the
distance between the floor and the barbell would not be great enough to reap
the benefits of actually using the bands.
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