horseshoe bend TRICEPS: The ONLY TWO Exercises You Need For GROWTH! | ALL THREE HEADS

There are A LOT of "fluff" exercises that gym goers love to do week after week even though they very noticeably NEVER GROW from them. Well... although you might SMASH your phone screen from liking this video so hard, at least triceps growth will never be a problem for any of my FITNESS FAM! PS: Sorry about your phone screen! haha

CHEST: The ONLY TWO Exercises You Need For GROWTH! | UPPER & LOWER!
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BACK: The ONLY TWO Exercises You Need For GROWTH! | THICKNESS & WIDTH
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We are back with another article talking about the only two exercises you need, this time to build big triceps. If you missed the last two instalments in this series, be sure to check out the CHEST and BACK articles.

One point I want to make really quickly, is that the triceps are a bit different to train than the biceps. With the biceps, any curling motion (for the most part) will train both biceps heads equally. You’ll just make changes with your grip to target each head a little more individually. But triceps work a bit different.

That’s because the long head of the triceps crosses the shoulder joint, which means the degree of its activation depends on the position of your elbow and shoulder. Basically, the more you elevate your elbow, the more LONG HEAD engagement an exercise will provide. Now that you’re armed with this information, you’ll need one exercise that will help you overload the triceps safely with maximum weight, and another one that will engage and specifically target the long head for growth. Those two exercises are the Close-Grip Bench Press and the Seated Overhead Extension (or as I like to call them, POWERBOMBS!).

Exercise #1: Close-Grip Bench Press
Proper form for this movement sees you go into the regular bench press position, however, the major difference here from this compared to a bench press is that you’re going to be grabbing the barbell with your hands quite close together. You basically want to make sure that when you’re grabbing the barbell, your elbows are in a position so that when you’re holding the weight over your chest, they can come down as close to your torso as possible, without you having to flare your elbows.

You never want to close-grip bench press with your hands literally right next to each other though – just because the exercise is called a ‘close-grip’ bench press, it doesn’t mean your hands have to be as close as humanly possible. If you were benching with your hands right next to each other, you will be putting a lot of stress and tension in your wrists, which then compounds and hits your elbow, which then can obviously affect your shoulder. You want to keep everything nice and straight.

From the starting position, with the bar in the air above you, you want to keep your wrists straight, flex your glutes and arch your back, again using the same exact form as you would for a bench press. You’ll then bring the weight down over your torso, close to your belly button. A lot of people when they perform a close-grip bench press will still bench it over their chest. However, that’s NOT what the exercise is for, and if you want to target your triceps as much as possible, you want to bench over your TORSO, and make sure you’re pressing back up over your TORSO.

Think about it as if you were doing a dip. If you were doing a dip, you’d be coming down in a position where your hands still line up with your torso. The reason I’m not suggesting a dip INSTEAD of the close-grip bench press is that I know not everyone can do a dip. Also, for a lot of people, heavy weighted dips can cause shoulder pain if you have some flexibility issues. When it comes to the close-grip bench press, pretty much everyone can overload safely and progress with this movement. If you want to see a video I made comparing the close-grip bench press to the dip, you can check that out HERE.

Exercise #2: Powerbomb
This is one of my absolute favorite exercises for triceps.

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horseshoe bend TRICEPS: The ONLY TWO Exercises You Need For GROWTH! | ALL THREE HEADS
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