I read recenty that these are great for tricep mass, but I was a little confused about the description. It said to push northward and eastward...would that be towards one's feet or head? I would think feet, but I wasn't sure. Also when working in a smith machine, should the bar be lowered to the nipple as is usually the case, or should it be lowered above or below the nipple to hit the triceps better? Lastly, I read that a "wide" grip should be used, but how wide is wide? Just wider than shoulder width or just about touching the ends of the BB?