This exercise presents a unique
challenge to the triceps...it's a two-arm-looking one-arm
movement.
Yeah, I know that just sounds
nuts.
Even though you'll have two
hands on the bar, only one hand is going to actually be supporting
the weight...the other hand will just be there to balance
the bar.
I've found this to be really
effective if you have one arm stronger than the other and
barbell training tends to make that imbalance worse. I've
also found this to get a better feel on the triceps than doing
it with just a single dumbell - the barbell still locks the
arm into the movement better while still allowing that single
arm focus.
It's kind of the best of both
worlds.
I prefer to do this exercise
lying on the floor - it's MUCH easier to get the bar into
position and you can do the exercise by yourself without having
to worry so much.
Use a weight that you would
ordinarily be able to get about 15+ reps with on a two-arm
close-grip bench press with the EZ bar (or if you have a small
straight bar, that'll work, too). I've got a couple of 25's
on the bar here.
Lay down on the floor then reach
back and do an extension with the bar to get it into position
at the top of the press movement. Your hands should be fairly
close together on the bar (closer than usual for a press).
This is important for balance when shifting your hands on
the bar.
Note how I've moved my left
hand into the very center point of the bar in the next picture
here (while the right hand stays close by for balance).
Now slide your right hand wide
out to the side, out by the plate. The weight is being supported
almost completely by the left arm, with the right arm acting
like a pontoon and balancing the bar. I should have called
this a Pontoon Press :)
Then lower the bar, keeping
your left arm in close to your body. I did this a floor-press
style movement where I actually rested my arm on the floor
to take tension off and force a full tension-free start at
the bottom. You don't have to do it this way, but it makes
for a good challenge!
Then just press back up, keeping
that right hand balance the bar.
When you've finished your reps
on the left arm, bring your right arm back into the center,
shift your left hand over a bit, then get your right hand
into the center point.
Now it's the same deal with
the right arm taking up the whole weight.
It looks like a strange exercise
but it really is a one-arm two-arm-looking press movement.
Pretty much ALL the resistance gets placed on one arm at a
time.
It is important to start with
a light to moderate weight the first time you do this one,
because it is a one-arm movement, pretty much and because
of how you'll be shifting your hands on the bar. Be VERY sure
you're comfortable doing this. If you're not, get a spotter
to hold the bar up when you shift your hands.
This one will KILL your triceps.
