Close Grip Spoto Press

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Master the close grip pause bench press, the ultimate supplemental exercise for breaking through bench press plateaus and building explosive tricep strength. This comprehensive guide covers proper hand positioning, pause technique, and strategic programming to help intermediate and advanced lifters add serious pounds to their competition bench press. Discover why this challenging variation has become a cornerstone movement for powerlifters seeking lockout strength and upper body muscle development.

Rolling Tricep Extension

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The rolling tricep extension is an explosive dumbbell exercise that develops bench press lockout strength through dead-stop training, making it a favorite accessory movement among powerlifters and strength athletes. Unlike traditional tricep exercises, this floor-based movement targets the long head of the tricep with explosive force production, directly translating to improved pressing power. Learn proper technique, programming guidelines, and why this exercise should be a cornerstone of your bench press training arsenal.