To Triceps Hell & Back: 4 Moves For A Bigger Bench

From the first time I ever touched a barbell, the bench press was my strong suit. It was my ultimate exercise.

By my sophomore year of high school football I was benching in the 300s (I did actually touch my chest). Even in college, playing Division 1 football, I was always near the top on the team. My my senior year I was boasting a 460lb bench press.

One summer day in 2011 we were in our last week of training, about to head home for five days before returning for fall camp. I was really trying to ramp things up; I wanted to be ready to dominate that fall camp and fortify my position as the starting nose guard.

On my last set I decided to take 405 for an AMRAP set (as many reps as possible). It was then that I felt a huge rip in my chest. I immediately blacked out.

When I came too, everyone in the room was standing around me with frightened looks on their faces. I had ripped my pec nearly all the way off. Upon going to the doctor I was told that I would never bench the same again. Doc also said that I might as well quit football, have it fixed and move on with my life.

I chose to not have it repaired. I played my final season and beat all odds. Nothing was ever the same with my pec. I ended up walking away from football and felt lost and confused.

Soon after that point I returned to the weight room. As an intern strength coach I was introduced to powerlifting and strongman training for the first time. I loved it, but I was lacking on one of the three main lifts by a lot. Of course on bench…

Bound and determined to improve my bench press, I searched far and wide for information and tried nearly every exercise possible to increase my bench. Nothing seemed to work.

Years later I began to put thought into where I was truly weak. I spent six weeks using four exercises that were extremely hard in the beginning. But my bench went up nearly fifty pounds, and I was able to get back to the 400lb club.

These four moves have since worked for every athlete I have trained, from high school up and comers to D1 athletes and NFL guys. Each of these 4 movements are assistance exercises (secondary exercises that you use to bring up weaknesses) but they provide a huge return on investment.

1. Chest Supported Rows

Lay chest down on an inclined 90 degree bench with your chin over the top. Always keep your chin over the top edge, because it keeps you in the right position on the bench and allows your spine to stay in proper alignment.

Perform this movement using two dumbbells of equal weight. Grab them from the floor below and start rowing.

Make sure to keep your elbows in tight next to your body. Pull the dumbbells to your chest while squeezing your shoulder blades together. On the accession, make sure you release your shoulder blades back down as you lower the dumbbells to the floor.

Do not drop the dumbbells . Repeat for 3-4 sets of 10-15 reps depending on what your back can handle. I want you to use as much weight as you can on these. Always concentrate on technique and getting the best possible squeeze at the top.

If your gym doesn't have a weight that's challenging enough, then add a 2-3 second pause at the top and get ready for your back and traps to get huge.

2. Close Grip Bench

This move is important because it not only helps you to build some massive pipes, but it also gives you more time on your back, working on your pressing strength.

On close grip bench presses I prefer to line my hands up to where my ring fingers are on the part of the bar where the smooth meets the knurling. I don't like to put my hands too close because it causes a lot of strain on my wrists and elbows while not putting enough stress on the triceps.

I want your elbows in tight as you descend with the bar. This forces your triceps to take on most of the weight.

Touch your chest on every rep. If you can't touch your chest on every rep then the weight is too heavy. Correct form is a must here if you want to get full muscle development.

I like to use about 60% of my one rep max for 8-10 reps, and only go with 3 sets. You're also going to have a triceps finisher later in the training session.

These four moves have since worked for every athlete I have trained, from high school up and comers to D1 athletes and NFL guys. Each of these 4 movements are assistance exercises (secondary exercises that you use to bring up weaknesses) but they provide a huge return on investment.

3. Big 60s

Before I explain this exercise it is critical for you to understand that it is a shoulder stability exercise only. You will not use more than 10lbs on this exercise.

For this movement I want you to grab between 2.5 and 10 pound dumbbells or plates. You are going to begin by performing palms down front raises for 20 reps. This is immediately followed by 20 palms down lateral raises. You finish the Big 60 protocol with 20 palms down bent over rear raises. This will give you a total of 60 reps.

On the rear raises I want you to be in the same position as a bent over row. Back flat, head in a neutral position and bending at the hips with your chest parallel to the ground.

Have you ever seen someone take the bench out of the rack and look wobbly and out of control? That's what Big 60s help with, along with adding volume to your shoulders which will help them stabilize when you begin to bench with bigger weights.

The sheer volume of this exercise will help add some nice all-around roundness to your delts. You should only need one set of these, as they are designed to be a finisher at the end of a session. Perform Big 60s once your shoulders are already tired from benching and your assistance work.

4. Triceps Hell

The name on this one says it all. Triceps Hell hurts and really challenges your manhood. This exercise is another finisher and should be the last thing you do during your session, as you will not be able to do any more.

For Triceps Hell you will need a 4,3,2 and 1 board press boards. If you do not have boards, get out to your local home improvement store and buy some 2x4s and put them together. Boards are a must have for anyone wanting a big bench and huge guns. You can make a complete set for less than $20.

Clearly a 2x4 is a 1 board. Putting 2 boards together on top of each other makes a 2 board and so on. To be more clear, don't be a pansy. Go out and buy some boards and get ready to get huge.

Without further ado, I give you Triceps HELL.

Lay on the bench with your hands in the same placement you used earlier (ring fingers on the part of the bar where the knurling meets the smooth part. Have your training partner hold the 4 board on your chest, then have a spotter hand off to you and touch the board FIVE times.

Without putting the bar back have your buddy, put the 3 board on your chest and perform five more reps. Again, without putting the bar back, have them place the 2 board on your chest. Knock out another five reps. Immediately move on to the 1 board for a final five reps.

Now this is the part where I want you to really pay attention. Do not put the bar back. Not once; not for a second. Not to adjust. Not for anything. Man up, Nancy.

Its time to go back to the 2 board press for five reps, and then again perform five reps on the 3 and 4 boards respectively before you ever even think about putting the bar back.

Here's a recap:

• 4 board press x 5 reps
• 3 board press x 5 reps
• 2 board press x 5 reps
• 1 board press x 5 reps
• 2 board press x 5 reps
• 3 board press x 5 reps
• 4 board press x 5 reps

You will have completed a total of 35 reps on this one while gutting it out and squeezing every last bit of creatine out of your triceps. This will only be done for ONE set. If you need more than one you are a sissy and didn't use enough weight.

I recommend using about 45% of your one rep max on this one. Not only will you get an Arnold-like triceps pump, doing that volume will immediately impact your bench numbers.

Final Thoughts

Like I said at the start of this article, these four exercises have worked for countless numbers of people, including myself. The numbers speak for themselves.

After doing six weeks of these big four moves you finally be able to wear a sleeveless shirt and shout “suns out guns out”. I already know you and your bros do that, but your arms aren't big enough yet.

I continue to use these movements during every training cycle I do. I recently smashed 405 on bench and demolished a 320lb strict standing overhead press thanks to these bad boys. They lead to me qualifying for NAS Nationals in strongman a few weeks later.

The results speak for themselves. Now go out and hammer away on these bad boys. You can thank me later.