[darkpuppet]

ok... here goes.. I'm not sure what they're called officially, but I call it the SuperMan and it's a compound exercise made of three separate movements.

you'll need a flat bench, barbell and enough room to extend your arms fully behind you while lying down.

get a barbell, and put about half (or less) the weight on it that you'd normally use for lying barbell extensions... then do the three moves in this order, doing 8-12 reps of each, and after the 12th rep, continue to the next movement without pause... this will kill you the first time you do it so I can't stress enough to start with a light weight.

as a guide, I can do lying extensions with about 100lbs of weight for 12-15 reps for 4-5 sets. I do this exercise starting with 30lbs, and worked as high as 55.


lie down on the bench as if you'd be doing barbell extensions, start with your grip just slightly more narrow than shoulder width ..

now the three moves.

movement 1
Start with the bar up in the air, over your chest, and your grip just slightly more narrow than your shoulders. Lower the weight to your chest keeping your elbows by your side.
with the bar an inch from your chest, move it straight back over your head and behind you, fully extending your arms behind you.... do the movement slowly and controlled (make sure you can at least count to 2).
Bring the bar back to over your chest, and then push back up into the air above your chest.

repeat 8-12 times then continue to movement 2

movement 2
do barbell extensions with a slightly narrower grip...

The barbell starts up at arms length above your shoulders.

Moving only your forearms lower the barbell in an arc motion until it is an inch above your forehead. Using your triceps strength push the bar back up in an arc motion to the starting position.

repeat 8-12 times then continue to movement 3

movement 3
close grip bench press.
close your grip so your hands are nearly together, elbows out. Start with arms extended over your chest, lower to chest, then raise.

you may also feel this in the center of your chest if you've never done close grip bench before.

repeat 8-12 times.

now go off to a corner and cry.

do 3-4 sets of this compound exerices.

because it's a compound exercise, you really don't need much other tricep exercises after this. Whereas, I'd normally do 3-4 bicep exercises, this one exercise can be coupled with just some pulldowns to help build strength.

building tris is the quickest way to a killer bench press.