Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Triceps
Lie on a flat bench and grip the bar about shoulder-width, not narrower.
Pull your shoulder blades back and plant your feet firmly on the floor.
Lower the bar to your lower chest with the elbows tracking close to your body.
Touch the chest lightly without bouncing the bar.
Press the bar straight up to lockout and squeeze the triceps at the top.
Gripping too narrow, which strains the wrists and elbows.
Flaring the elbows like a regular bench press.
Bouncing the bar off the chest to grind out reps.
Lifting the hips off the bench under heavy loads.
Ideal grip: thumbs roughly at shoulder width.
The best movement for building triceps strength and a bigger bench.
Always use a spotter when the load gets near your max.
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