Finally, a tri workout that upped my bench!!!!

[punch]

Im sure all of us on this board have tried dozens of different theories, methods, angles what have you to increase your bench.

The one component of my tri workout missing was very heavy compound movements. Throughout the 15 years I have been training I was obsessed w/ shape. Granted over the years I have developed a very nicely chiseled tri. However, I always performed concentration movements like pushdowns, kickbacks, rope ext etc.

Last month I dropped it all and started w/ HEAVY wieghted dips and HEAVY close grip benching w, skull crushers to complete.

Well, now I am at a point where I can crank out 15 reps w/ 100lb dbl on the wieght belt and my bench has been going up every week.

It just goes to show that you really need to change things up from time to time to avoid stalling out.

 

[pwr_machine]

That's one concept behind periodization.

 

[bunnymt]

It just goes to show that you really need to change things up from time to time to avoid stalling out.

Of course. I always try to vary things up after about a 6-week period because I feel as though my body is always smartening up to my routines, if you get my point.

 

[punch]

I guess my point is that with compound tri movements and taking away target specific excersices My arm size went up as well as my bench. Im surprised also that more people dont do heavy wieghted dips. In my opinion, pound for pound one of the best upper body movements around.

This week 3 45lb plates on the belt.

 

[jerkbox]

i really need to up my bench....it's sad....

I think maybe I should start doing close grips....

thing is, I am not exactly sure what my weak point is when it comes to my bench.

i guess it's the bottom....becuase if once I get it up to a certain point, it is going up.

if I don't get it moving off the bottom, it's not.

so, my tri's need work?

 

[pwr_machine]

Sounds like your triceps are strong enough if you don't have problems with the lockout. I'd recommend bands to start working on explosiveness and getting that bar off your chest!

 

[spatts]

Sounds like your triceps are strong enough if you don't have problems with the lockout. I'd recommend bands to start working on explosiveness and getting that bar off your chest!

Yep. Or chains if bands are tearing you up too much.

You could also hit some low board presses with a pause for heavy work.

 

[Prime Rib]

Congrats bro! I agree with every word. Some people forget to realize how IMPORTANT tri's can be for a strong bench. Lets not forget that your tri's are pushing the weight, as well as the chest.

FWIW, I used to NEVER work my tris until about a year ago. After doing a solid month of skull crushers after my chest routine, my bench started sky rocketing. I easily jumped 40 lbs in a months time on my flat bench max. I am a FIRM believer in training tri's HARD. If you want a big bench, turn your tri's into steel.


Josh

 

[JollyRogers]

Yep... and they can take allot of abuse (sets)

 

[jackangel]

With regards to upping your bench:

Would you say it's better to have quite a narrow grip (8-10" is what I use) and use lighter weights to isolate the triceps more, or better to move the grip out (as far as shoulder width perhaps?) and use the heaviest weights possible?