Close-Grip Bench Press
triceps
chest
shoulders
A bench press variation where you place your hands closer together to emphasize triceps activation.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
bench
Leg Press
quadriceps
hamstrings
glutes
A machine-based exercise where you push a weighted platform away using your legs.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
leg press machine
Triceps Dips
triceps
shoulders
chest
A bodyweight exercise where you lower and raise yourself on parallel bars, targeting the triceps.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dip bars
Overhead Triceps Extension
triceps
A dumbbell or cable exercise where you extend your arms overhead, focusing on the long head of the triceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbell
cable machine
EZ Bar Curl
biceps
A curl performed with an EZ curl bar, reducing wrist strain while targeting the biceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
EZ curl bar
Skull Crushers
triceps
A triceps isolation exercise where you lower a barbell or dumbbells toward your forehead before extending your arms.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
barbell
dumbbells
bench