Please critique my "Push" workout for Tricep Gains

[ammons]

I'm on a Push Pull Legs Split right now but I want to make sure my "Push" routine is most conducive to Tricep gains, because what tends to happen is that my chest grows without my triceps. Thus, I want a "Push" that de-emphasizes chest without axing it or sacrificing the important compound lifts.

This is what I have now. Suggestions appreciated. Also: is it really necessary to have shoulder isolation work or will the military suffice?

Push

1-2 sets of 10-15 bench light weight

4x6-8: BB Bench (shoulder width grip)

4x6-8: Standing Military Press

4x6-8: BB Incline Bench (shoulder width grip_

3x12/10/8: Skullcrushers

3x12/10/8: Dumbbell Lateral Raises

 

[ammons]

bump

 

[Evan Tipps]

Add in closegrip bench. keep it heavy 4 sets of 3-6 reps imo. Also incline skullcrushers do work. Could do some tri kickbacks to shape it as well

 

[ammons]

Add in closegrip bench. keep it heavy 4 sets of 3-6 reps imo. Also incline skullcrushers do work. Could do some tri kickbacks to shape it as well

But do you think close grip in addition to shoulder width grip bench be redundant? Or are you saying I should replace shoulder width grip with close grip bench?

 

[Evan Tipps]

I would probably switch shoulder with grip bench to flat dumbell bench, it's a very underrated exercise. And I would add in the closegrip

 

[ammons]

I would probably switch shoulder with grip bench to flat dumbell bench, it's a very underrated exercise. And I would add in the closegrip

So basically what I've done is axe the shoulder width bench altogether and just start off with the Close Grip to really nail those tris, then finish off with Dips to ensure chest gets enough work. How does that look?

4x6-8: Close Grip Bench Press
4x6-8: Standing Military Press
3x10/8/6: BB Incline Bench
3x12/10/8: Skullcrushers
3xfailure: Dips​

 

[CoBra666]

for tris i like weighted dips, and ill setup the bench station with the safety bars about 6 inches above my chest, and start at my max bench weight and then go up from there

 

[semper03]

Lying Tricep Extensions with a Bench bar.

Overhead cable extensions,

single arm pull-overs with dumbbells (I like to use 30/40/50 3x8)

Skull crushers with a hammer bar are what kill my tri's it's pretty intense even at 50/60/70. I've gone 70/80/90 but it hurt my wrists at that angle.


Hunter Of Gunmen

 

[themondtster]

BBFlatbench- and whatever rep range you want
BBInclineBench- " "
StandingBBohp(militaryPress)- " "
CloseGripBench- ". "
Then Superset Front raises with a tricept ex. like DB kickbacks for 3 or 4 sets
Then super set side(lat) raises with another tricept like skullcrushers.

Do that for 3-6 weeks then swap it up

DBbench- same as above
DBincline-
SeatedDBohp-
WeightedDips-
(dif tri exercises than last group)
OverHeadRopeExt.,tri push down, over head DB ext and so on.

3-6 weeks and mix it up again. Progress the weights each week.

Or any kind of variation. I like to mix things up every two or three months.

 

[stevesmi]

DIPS !!!

i dont care what you do but always end your workout with dips if you want tricep gains