The heaviest triceps movement available, and the most direct carryover to a bigger bench.
How To
Grip the bar at roughly shoulder width — narrower than that strains the wrists.
Set your shoulder blades back and down and unrack the bar over your shoulders.
Lower to your lower chest with your elbows tucked close to your torso.
Press back up, thinking about straightening your arms rather than moving the bar.
Watch Out
It loads the wrists and elbows without adding any triceps stimulus.
Flaring shifts the work to the chest and defeats the purpose of the variation.
Elbows tolerate frequency better than they tolerate constant maximal load.
Coaching
Expect 15 to 20 percent less weight than your regular bench press.
A brief pause on the chest removes the bounce and exposes the true sticking point.
Excellent as the second press of a session rather than the first.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Triceps · Cable
Chest · Barbell
Chest · Bodyweight