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Last Updated on January 7, 2021
Tips: Use 10-25% extra weight on the bar sleeves, at chest level. Have a partner on each side pull the extra weight off the bar. Forcefully press the weight into the top position, then take 5–6 seconds to lower the bar, and then forcefully press it back up with the help of your spotters. A good routine is to do that tempo for as many reps as possible. Once you can no longer complete a full rep, pull the additional weight off and do as many reps as possible at an explosive tempo.
5- 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.
6- 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.
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