TRICEP AND BICEP WORKOUTS – CLOSE GRIP BARBELL BENCH PRESS
Bring the barbell to your lower-pec/upper-ab region while keeping your elbows in tight to the torso. Hit the close-grip bench press early in your triceps routine when your muscles are freshest. Doing so will allow your triceps to endure as much stress as possible, safely. If you don’t have a spotter, try this in a Smith machine or power rack.
TRICEP AND BICEP WORKOUTS – SKULLCRUSHER
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor.Don´t hold your hands too close,this will only affect your wrists. If your spread thumbs touch it will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Pause once the bar is directly above the forehead.Lift the bar back to the starting position by extending the elbow.