admin
Last Updated on January 7, 2021
2. Crush Grip Bench
This exercise is money. It will not only keep you in a good shoulder position and target your triceps, it will create tension across your entire upper torso (irradiation). The focus during every rep should be to drive the dumbbells together as hard as you can. Also, more time under tension should be utilized by making sure you lower slower than you press, i.e., lower under control and drive as hard as you can.
3. Crush Grip Incline Bench
Here is the same crush grip exercise but now we’re on an incline bench. Increasing the height on the bench will crush your triceps and pull in more front delts. Keep your chest high, especially in the bottom of the lift, to ensure you don’t lose tension in the upper back.
4. Dips with Chains
Very few exercises will pack mass on your triceps like dips. But, here is the problem. Dips can be very problematic for many lifters who have had a previous shoulder injury or a shoulder that isn’t working quite right. So here is what we do; use chains. We’ve used chains for everything from deadlifts, to curls, to pressing exercises; and we can use them here. Using chains for dips offers a unique solution for beat up shoulders.
At the weakest part of the lift – at the bottom – there is more of the chains on the ground and the total weight is lighter. As you drive to lockout, the chains deload off the floor and jump on, increasing the total load; this is the essence of accommodating resistance. And depending on how you hook up the chains, the deload is more or less significant.
Try out these elbow-friendly exercise variations the next time you train your arms or chest and let me know in the comments what you think of them. They have made a huge difference in training for my older clients and they don’t have the long recovery associated with most popular tricep “isolation” exercises.
About the author
Jim Smith is a highly respected, world-renowned strength and conditioning coach. A member of the LIVESTRONG.com Fitness Advisory Board, Jim has been called one of the most “innovative strength coaches” in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach “beyond their potential.” He is also the owner of Diesel Strength & Conditioning in Elmira, NY.
Comments
0 comments