Triceps Bar Close-Grip Bench Press: 3-4 Sets Of 8-10 Reps

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Triceps Bar Close-Grip Bench Press: 3-4 Sets Of 8-10 Reps

(Superset with Triceps Bar Hammer Curl)

Dutra explains that if you come down past 90 degrees with your elbows, your chest is going to start to take over, when the goal here is to work the triceps. Be diligent about stopping at 90 degrees to keep the tension on the triceps, and squeeze them at the top of the movement.

Again, if you don't have this exact bar, substitute with the neutral-grip dumbbell bench press.

"When you want to put the weight down, think again," he says. "These will burn a lot."