the Close grip bench press
This is an exercise that I feel should be in everyones triceps routine. I had overlooked it for years or just did it here and there. Come to find out its the backbone to big triceps and an even bigger bench press. First thing to focus on is proper grip of the bar. Place your hands where the bar becomes gnurled and keep your thumbs in on the smooth part. I wrap my thumbs under (a no no on the bench press) and go to full lockout which is where you get the most from the exercise. There are variations you can do such as board presses, add chains, use a fat bar. I like the following Rep scheme for strength: 8,6,5,3,3,3. For hypertrophy I like 8,8,6,6,6. A 5*5 works well also. After you can add I some accessory work. I like to do something lying and overhead. I occasionally do pushdowns as a finisher when on a BB routine. If your not doing them and your triceps and bench could be better .....give them a shot. On a side note if your biceps aren't growing you will still put some size on your arms by incorperating this movement.