Partial Tricep
Extensions to Partial Close Grip Bench for Increasing Tricep
Strength and Arm Size
This exercise is basically a
Lying Barbell Tricep Extension exercise done in about half
the range of motion of the full exercise. Also, instead of
doing continuous tension, I've opted to set the barbell down
between reps.
And finally, once you've burnt
out on extensions, you go straight into Partial Close Grip
Presses for triceps...by the end of this set, your tri's will
be toast!
This exercise is best done in
the power rack. I'm doing this one lying on the floor for
no other reason than the bar was already there from a previous
exercise and I didn't feel like raising it all up and sliding
a bench in.
I also like being able to bend
my knees while doing this exercise in order to get some foot
traction to stabilize the body.
You can definitely do this on
a bench, though - the floor isn't a requirement!
So first, set an empty bar on
the rails and set the rails to a position about 6 to 8 inches
off your chest. You can gauge where you want the rails once
you do a test rep without weight.
Lay down and get into position
for a tricep extension and see where the bar is at. Ideally,
it should be past any sticking point in the exercise - we
want to hit this one in the strongest range of motion in order
to use more weight.
This also has the benefit of
not being as hard on the elbows as a full extensions - less
bent arms means less stress on the elbow joints. It's also
the reason I opted to set the bar back down on the rails between
reps (which you'll see in the video).
Once you've got the range, put
some weight on the bar. I have a couple of 45's on there.
Tighten everything up then extend
up to the top positon.
Lower the bar slowly back down
to the rails, release the tension in your triceps then reset
yourself and go again.
By starting off the rails, you
can push off with a strong, explosive movement without any
built-up elastic tension in the muscles.
Keep going until you're almost
about to hit failure. Move the bar over your chest then keep
going using close grip presses.
Keep setting the bar on the
rails in between reps again.
This is a great way to hit the
triceps with heavy weight while keep stress off the elbows.
The partial starting from mid-range really hits the meat of
the triceps well.
