6 Bench Press Variations for More Mass
Build a better chest and triceps with these less conventional methods.
6 of 9 JM press .
Target: Triceps:
Benefits: JM presses are a direct triceps movement that allow you to use very heavy weight. This is the go to exercise for many powerlifters aiming to develop triceps strength that directly transfers to the bench press. Essentially this is a hybrid movement that lies somewhere between a skullcrusher and a close-grip bench press.
Tips: Start the bar above your upper pecs with arms extended. Use the same grip you would for a close-grip bench press. As you lower the bar toward your chest, allow your elbows to move slightly forward so they are forward from the wrist. Stop about five inches off your chest, pause for a moment, and then push back to starting position. Make sure you keep your elbows close to your body during the exercise to maximize triceps activation.
SEE ALSO: 7 Stretches that Get You Ripped
Target: Triceps:
Benefits: JM presses are a direct triceps movement that allow you to use very heavy weight. This is the go to exercise for many powerlifters aiming to develop triceps strength that directly transfers to the bench press. Essentially this is a hybrid movement that lies somewhere between a skullcrusher and a close-grip bench press.
Tips: Start the bar above your upper pecs with arms extended. Use the same grip you would for a close-grip bench press. As you lower the bar toward your chest, allow your elbows to move slightly forward so they are forward from the wrist. Stop about five inches off your chest, pause for a moment, and then push back to starting position. Make sure you keep your elbows close to your body during the exercise to maximize triceps activation.
SEE ALSO: 7 Stretches that Get You Ripped
http://www.muscleandfitness.com/workouts/chest-exercises/6-bench-press-variations-more-mass-0
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