Purpose
- triceps-prime press, built to fix the bench lockout
- set up like a close-grip bench, then let the elbows travel forward and bring
the bar towards your neck: close to a close-grip guillotine press
- the chest still works, but the triceps take the range, which is what keeps it
a press rather than an extension
Execution
Lie on the bench with your hands about shoulder-width apart. Squeeze your
shoulders back and down. Unrack the bar and stabilize it.
- lower the bar towards your neck, not your lower chest
- let your elbows travel forward as the bar comes down
- stop when your forearms come close to your biceps
- press back up by extending your elbows
- finish by locking out and stabilizing
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.
Purpose
- triceps-prime press, built to fix the bench lockout
- set up like a close-grip bench, then let the elbows travel forward and bring
the bar towards your neck: close to a close-grip guillotine press
- the chest still works, but the triceps take the range, which is what keeps it
a press rather than an extension
Execution
Lie on the bench with your hands about shoulder-width apart. Squeeze your
shoulders back and down. Unrack the bar and stabilize it.
- lower the bar towards your neck, not your lower chest
- let your elbows travel forward as the bar comes down
- stop when your forearms come close to your biceps
- press back up by extending your elbows
- finish by locking out and stabilizing
This is assistance work. It earns its place by fixing a position in the main
lift, not by its own numbers, so run it after the main lift of the day.