A hybrid exercise combining elements of the close-grip bench press and the triceps extension. It targets the triceps, chest, and shoulders, providing a comprehensive upper body workout. This movement is particularly effective for developing triceps strength and size.
Lie flat on a bench with your feet planted firmly on the ground. Grip the barbell with a close grip, slightly narrower than shoulder-width.
Unrack the barbell and position it above your chest with arms fully extended.
Lower the barbell towards your chest while keeping your elbows tucked close to your body.
As the barbell approaches your chest, transition into a triceps extension by allowing your elbows to bend further, bringing the barbell towards your forehead or slightly above.
Reverse the movement by extending your elbows and pressing the barbell back to the starting position above your chest.
Repeat for the desired number of repetitions, maintaining control throughout the movement.
Keep your core engaged throughout the exercise to maintain stability and support your lower back.
Focus on keeping your elbows tucked in to maximize triceps engagement and reduce shoulder strain.
Control the descent of the barbell to prevent it from dropping too quickly, which can increase injury risk.
Ensure a smooth transition between the bench press and triceps extension phases for optimal muscle activation.
Start with a lighter weight to master form and technique before progressing to heavier loads.
Breathe in as you lower the barbell and exhale as you press it back up to maintain proper breathing rhythm.
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