- Bench press because of the head in a sitting position

Once you have accepted this position, take a barbell grip so that will not exceed 30 cm and then bend your arms to stop them and gently unfold. It is important to remember that this exercise should not be done at a furious pace; otherwise triceps not receive the necessary load.


For the first time will be sufficient to perform 15 repetitions. In the future, the amount of weight on the bar and bench presses can be increased, but this thing is not to overdo, as you risk getting hurt.

Bench press because of the head in a sitting position - Feet should be shoulder width apart. Then take the top post grip, the palms were placed shoulder-width apart. Then lift the rod up and slowly start to unbend his arms to the bar was behind the head.

Forearm thus should be parallel to the floor. Embarking on this exercise is necessary to the preparation, since otherwise, your triceps will simply not be ready to receive a load.

Horizontal bar is the most versatile trainer. With the change of grip, exercises on the bar will be effective for both biceps and triceps. If you want to pump up your biceps, you should hold on to the lower horizontal bar grip if triceps - that overhead.
But since you want to pump up the triceps, therefore, you need to grab the top bar grip. Try to relax your body as much as possible, and focus on the hands.