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  1. #1
    Registered User J4manasseh's Avatar
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    Close grip bench press pre-exhaustion tips please

    I know this may seem like a silly question but when performing the close grip bench press for the purpose of targeting the triceps. To further target the triceps since it is a compound movement should i be pre exhausting the triceps or the chest. I don't understand if the logic is you work the chest first so it gives up quicker and the triceps take over or if it is a case of have the triceps worked already so they then have to work harder.
    thanks
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  2. #2
    Encyclochuzzle chazzy1864's Avatar
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    I've heard people argue both sides of that pre-exhaust.

    TBH, I'm not sure which is ideal.
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  3. #3
    Registered User TJP33's Avatar
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    before even going into the reality of how effective pre-exhaust methods are..

    Whats your goal? If your still focused on building a foundation with strength- I wouldn't use pre-exhaust.. If you already have a solid base and are at the more experienced level where specified training is needed (hype vs strength) feeling the muscle and pump is more meaningful in your training, then maybe. For someone who struggles to engage a muscle (feel it contract), this might may help them- my main purpose of pre-exhaust has been to either make lighter weight feel heavier for a quality workout with limited resources, or to help mentally engage a muscle and understand how it should feel. I personally think the effects of pre-exhaust are marginal at best- the only time I find them effective is hotel gyms on business trips or if I'm limited to a home gym or a planet fitness where you weight is restricted.
    but trying new things never hurts, give it a shot..

    Don't see there being much of a choice here- likely your training chest and tris together- possibly delts as well- larger muscle groups are trained first, so your pre-exhausting your chest already.. Only decision is to hit tricep isolation before or after CG bench- I always hit it first cause at this point energy levels are crashing and this is a more demanding lift- if I struggled to engage my triceps on a CG bench I might consider flipping, but damn I would be tired.
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