The close - grip incline bench press is another compound classic that will allow you to work tri's with a greater range of motion compared to a close -
grip flat bench press.
Not exact matches
Flat bench press (3 x 6 - 8 reps) / Incline
bench press (3 x 6 - 8 reps) * Dips (3 x 10 reps) Close
grip bench press / tricep push downs (3 x 12 reps) *
Also, look for a way to emphasize the long head by placing your arms in a more overhead position during other exercises — for example, when performing skullcrushers or close -
grip bench presses, opt for an incline
bench instead of a
flat one.
Upper Body
Flat bench: 3 - 4 sets X 6 - 8 reps Row: 3 - 4 sets X 6 - 8 reps Incline
bench or shoulder
press: 2 - 3 sets X 10 - 12 reps Pulldown / chin up: 2 - 3 sets X 10 - 12 reps Close
grip bench press: 1 - 2 sets X 12 - 15 reps (light) Biceps curls: 1 - 2 sets X 12 - 15 reps (light)
Lie down on a
flat bench press and grab the bar with a
grip that is a little narrower than your shoulders width.
This is why research shows that certain exercises, like the
flat and decline
bench press, emphasize the main (large) portion of the chest muscle, whereas others, like the incline and reverse -
grip bench press, emphasize the smaller upper portion.
Start with the
flat bench and do one set of the barbell
bench press with a close
grip until you reach failure at about 8 - 12 reps.
100 incline dumbbell
press (I know michael says
flat, but my upper chest lags, so I place the
bench on a slight incline and I make sure I mix up between a hammer
grip to a straight
grip to get the right pump in my chest... I get to about 65 reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total Reps
I tried the
flat, incline and decline
bench presses, I tried narrow and wide -
grip bench presses, partial - rep
bench presses, lifting heavy weights and light weights, I also tried different rep ranges and sets... but nothing I tried seemed to work.
Extend your
grip out on the
flat bench press to shift the emphasis to the lower pecs.
You should also perform: 3 × 8 - 12 reverse -
grip chin - up with
flat bench barbell
press superset (60 - second rest) 3 × 8 - 12 dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline dumbbell fly 4 sets x 6 reps *
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell
press superset with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close
grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12 reps
To be safe, do shoulder - friendly variations wherever possible (e.g. replace barbell shoulder
press with high incline neutral
grip dumbbell
press; replace
bench press with neutral
grip flat dumbbell
press).
In fact, sternocostal head EMG amplitude is higher when using a wide
grip than when using a narrow
grip for both
flat bench presses (Lehman et al. 2005) and for incline
bench presses (Barnett et al. 1995).
In fact, clavicular head EMG amplitude is higher when using a narrow
grip than when using a wide
grip during decline,
flat and incline
bench presses (Barnet et al. 1995).
Also, changing the
bench press angle from
flat to > 28 degrees appears to increase deltoid muscle activity, except when using a narrow
grip.
The sternocostal head is more highly activated in the
bench press with a wide
grip and a decline or
flat bench angle, while the clavicular head is more highly activated in the
bench press with a narrow
grip and an incline angle between 30 — 56 degrees.
Targeting the sternocostal head can be done by using the
flat bench press with a wide
grip.
Comparing four different angles of the
bench used during the narrow
grip bench press, Barnett et al. (1995) found a main difference in triceps brachii muscle activity between -18 degrees and 0 (
flat) compared with 40 and 90 degrees.
FIRST incline
press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10
flat bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close -
grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close -
grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm)
press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Day 1 — Upper Body Power Bent Over Rows — 5 sets of 3 — 5 reps Weighted Wide
Grip Pull Ups — 2 sets of 8 — 10 reps Rack Chins — 2 sets of 8 — 10 reps
Flat Bench Press — 5 sets of 3 — 5 Incline DB
Press — 2 sets of 8 — 10 Cable Flies — 2 sets of 8 — 10 DB Shoulder
Press — 5 sets of 4 — 6 Lateral Raises — 2 sets of 8 — 10