Build a better chest and triceps with these less conventional methods.
From beginner gym goer to competitive bodybuilder, every weightlifter can use these tips to build muscle
5 of 9 Board press .
Target: Triceps:
Benefits: Board presses reduce stress on shoulders and pecs and instead overload the triceps because of the reduced range of motion and heavier weights used than regular bench presses. Board presses are a favorite of veteran powerlifters because the power built in the triceps helps to increase maxes in all other presses.
Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.
Benefits: Board presses reduce stress on shoulders and pecs and instead overload the triceps because of the reduced range of motion and heavier weights used than regular bench presses. Board presses are a favorite of veteran powerlifters because the power built in the triceps helps to increase maxes in all other presses.
Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.
http://www.muscleandfitness.com/workouts/chest-exercises/6-bench-press-variations-more-mass-0
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