joel
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Post by joel on Nov 10, 2007 18:44:54 GMT -5
If you could only do 3 triceps exercises to increase your BP, what would they be?
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Post by gymmonster on Nov 11, 2007 3:43:58 GMT -5
I only ever used to do one that was close grip bench press. i don't bench much, if at all these days, but i was up at 155kg, 95ish kg body weight at the time.
Now I don't do any tricep work I figure with all the pressing work I do they get fried enough!
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Post by vince148 on Nov 11, 2007 8:15:31 GMT -5
Do high board work, 4B, 5B, 6B with or without bands or chains.
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Post by gymmonster on Nov 11, 2007 9:12:38 GMT -5
Some of the guys i lift with use board work, never done it myself but they rate it.
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Post by pitbull on Nov 11, 2007 16:02:48 GMT -5
Close Grip Bench Press Dips with weights Tricep Pressdowns
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joel
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Post by joel on Nov 11, 2007 18:39:51 GMT -5
Good tips. I get a lot out of dips and pressdowns but not sure if close grips are getting me that much benefit. I think I may be putting my hands too close.
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Post by pitbull on Nov 12, 2007 7:32:16 GMT -5
Good tips. I get a lot out of dips and pressdowns but not sure if close grips are getting me that much benefit. I think I may be putting my hands too close. Are you keeping your elbows in against your body while doing them? If you let your elbows out, it takes pressure/load off the triceps.
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joel
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Post by joel on Nov 16, 2007 16:06:27 GMT -5
I keep them tucked in...I think. I'll have my buddy watch me to see if I cheat. How about nosebreakers? I've only done boards a couple of times but sounds like I need to work those back into my training.
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Post by Tom Isbell on Nov 16, 2007 16:45:18 GMT -5
Do high board work, 4B, 5B, 6B with or without bands or chains. Good idea. The 5, 5 and 6 boards are great for equipped benching. I have found that using a 2 ro 3 board is better for me. It may be because I have short arms. I like to do triples off a two board equipped every once in a while.
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Post by Tom Isbell on Nov 16, 2007 17:01:19 GMT -5
OK. Here is my little bit of advice for the bench. It took me years to get this.
ON BENCH DAY:
RAW FLAT BENCH-
Do all the warmups you want but dont do but about 4 work sets at the most. Get a liftoff. It is worth one rep. Bench once a week. Do reps of 3-5. When you can do 5 add weight the next workout. If you ever need help on a rep rack the weight. Forced reps arent good. You can go for one set and do a single or double paused but no one rep max except once a month. Dont try to get fancy. Just stick to those 4 sets of hard heavy sets of 3-5. Rest 4 minutes between sets.
GO DO SOMETHING ELSE.
I dont care what. Inclines, seated rows but no flat full range movement.
Then come back and do some CLOSE GRIP BENCH PRESSES. Hit them low and keep the elbows in. Work those lats and tris together. T hat is where the power is.
HEAVY DIPS:
If you dont like the close grips then you can do HEAVY DIPS or alternate dips and close grips. With dips have a target of 5-8 for the first couple sets. Dont be like some people I know and do your body weight all the time. You can make massive gains doing dips. Use the belt and add 45 lb plates. There is nothing like the the clanging of 45 lb plates while you are doing dips. Keep control of your body and be aware of the angle that you are dipping. You can get injured easily and it hurts bad anyways. Work those tris while doing the dips. Dont use all shoulders.
The worst thing that I see is guys BURNING OUT THEIR TRICEPS. They like "the burn". "The burn" wont get you a big bench. You want that thick strong achey feeling but not a burn. Use exercises that mimic the bench or involve the bench. That is what you are trying to get......a big bench. Nobody cares how much you can push on that tricep push down cable.
You can add things that you like like boards, rack lockouts, equipped bench presses, chains and bands but the meat of your workout should be the stuff listed above.
Tom
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Post by Tom Isbell on Nov 16, 2007 17:14:14 GMT -5
I keep them tucked in...I think. I'll have my buddy watch me to see if I cheat. How about nosebreakers? I've only done boards a couple of times but sounds like I need to work those back into my training. Nose breakers can give you very bad tendonitis. I saw that you are 43. It effects an older guy like us different.
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joel
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Post by joel on Nov 16, 2007 20:10:27 GMT -5
Fantastic info! Thanks Tom for the details. I used to just bomb my tris about two years ago and it got to where my elbows felt like they were on fire when I started my arm workout. I stopped completely for about 6 months and found there are a couple of exercises that just simply hurt (the wrong kind of hurt). I want to be careful not to overwork them but just hit them hard enough.
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joel
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Lift HIM up!
Posts: 24
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Post by joel on Nov 16, 2007 20:15:27 GMT -5
Also, I meant to ask reference the BP: I pause on every rep. Good or bad?
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Post by Tom Isbell on Nov 16, 2007 21:58:50 GMT -5
Something for the elbows: I bought these (Inzer elbow sleeves) and use them on my heavy bench day. www.inzernet.com/detail.asp?PRODUCT_ID=SLEEVES_ELBOW_XTPaused reps: I wont say that there is anything wrong with pausing reps. By doing pauses every workout I can almost pause what I can touch-N-go. I dont do but one or two sets of pauses. I go up to a heavy set or two and then do the pauses. They seem to work easier once you have got your cns used to the heavy wgt.. I do slow controlled sets to avoid injury but not all pauses. I think by doing all pauses you miss hitting some muscle fibers.
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Post by gymmonster on Nov 17, 2007 13:00:54 GMT -5
/quote]
Nose breakers can give you very bad tendonitis. I saw that you are 43. It effects an older guy like us different.[/quote]
LOL, 43, the youngster should manage it!
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