Tip: Close-Grip Floor Press With Chains

Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.

If you really want to maximize triceps growth, try adding accommodating resistance (chains or bands) to overload the top half of the floor press, which is the phase that emphasizes the triceps.

Avoid an excessively narrow grip because it can place undue stress on the wrists and also cause the elbows to flare out, minimizing stress to the triceps. Instead use a grip that's just inside shoulder width.