Training with Mark Alvisi - Exercise 1 - Close Grip Bench Press: Here we're training biceps and triceps with Mark Alvisi, IFBB Pro Bodybuilder. Mark likes to train the triceps first as a preference as his biceps respond better. This way, he can use heavier weights for the triceps to stimulate greater muscle growth. The triceps are also a larger muscle group, which is always important to factor into training routines. Mark likes to aim for 2 warm up sets of 12-16 reps, moving onto 2 sets of 8-10 reps of a moderate weight before completing 3 heavy working sets of 8-10 reps but with a much heavier weight. Remember to lower the weight slowly before driving the weight up through the triceps and not the chest. Avoid locking the elbows at the top as this places a lot of strain and stress on the elbow joint. - Nick Jones - World Champion Bodybuilder & Mark Alvisi - Gaspari Nutrition Athlete/IFBB Pro Bodybuilder