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Partial Tricep Extensions to Partial Close Grip Bench for Increasing Tricep Strength and Arm Size

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This exercise is basically a Lying Barbell Tricep Extension exercise done in about half the range of motion of the full exercise. Also, instead of doing continuous tension, I've opted to set the barbell down between reps.

And finally, once you've burnt out on extensions, you go straight into Partial Close Grip Presses for triceps...by the end of this set, your tri's will be toast!

This exercise is best done in the power rack. I'm doing this one lying on the floor for no other reason than the bar was already there from a previous exercise and I didn't feel like raising it all up and sliding a bench in.

I also like being able to bend my knees while doing this exercise in order to get some foot traction to stabilize the body.

You can definitely do this on a bench, though - the floor isn't a requirement!

So first, set an empty bar on the rails and set the rails to a position about 6 to 8 inches off your chest. You can gauge where you want the rails once you do a test rep without weight.

Lay down and get into position for a tricep extension and see where the bar is at. Ideally, it should be past any sticking point in the exercise - we want to hit this one in the strongest range of motion in order to use more weight.

This also has the benefit of not being as hard on the elbows as a full extensions - less bent arms means less stress on the elbow joints. It's also the reason I opted to set the bar back down on the rails between reps (which you'll see in the video).

Once you've got the range, put some weight on the bar. I have a couple of 45's on there.

Partial Tricep Extensions to Partial Close Grip Bench for Increasing Tricep Strength and Arm Size

Tighten everything up then extend up to the top positon.

Partial Tricep Extensions to Partial Close Grip Bench for Increasing Tricep Strength and Arm Size

Lower the bar slowly back down to the rails, release the tension in your triceps then reset yourself and go again.

By starting off the rails, you can push off with a strong, explosive movement without any built-up elastic tension in the muscles.

Keep going until you're almost about to hit failure. Move the bar over your chest then keep going using close grip presses.

Partial Tricep Extensions to Partial Close Grip Bench for Increasing Tricep Strength and Arm Size

Partial Tricep Extensions to Partial Close Grip Bench for Increasing Tricep Strength and Arm Size

Keep setting the bar on the rails in between reps again.

This is a great way to hit the triceps with heavy weight while keep stress off the elbows. The partial starting from mid-range really hits the meat of the triceps well.

 


 


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