Triceps

[Victorian guy]

Bench strength went down significantly. Found out why yesterday. I stopped doing overhead triceps extentions with dbs, and did one arm push downs instead. Couldn't figure out why, when trying to do bench I failed at 4 reps when on the previous workout I could do 6 reps for 3 sets at the same weight, obviously not to failure on any set. Those db extensions were the best things to do for my tris b/c today my tris are sore from doing db extensions with less weight than normally.

Strength can vary workout-to-workout. I dont think it is because of doing or not doing tricep extensions. Try dips to get your bench up- weighted dips are great. Buy a dipping belt. Or make your own- just use a Karate/Judo belt and thread it through the plates.

 

[SAGAT]

Re: some clarity

Here's the thing. I've always worked my tris, even before I benched. However, I felt like a change up from overhead db extensions, so I tried one arm push downs. I don't know, I need at least one other isolation triceps movement to switch up with. Push downs don't do it for me, one arm pushdowns don't do it for me, skull crushers hurt, I haven't tried french presses however. This the one where you take a rope and have your palms facing each other and put it on the push down attachment. Any one else like these?

why not try dips? always worked for me.

 

[bigdelt69]

I made the decision to stop doing bench for 2 months and work my triceps, shoulders, and back to death. All I can say is HOLY SHIT, chest must not play that much of a part in heavy benching.

My back and tri day goes like this once per week.

Back Dead lifts 3 sets of 6
1 set of max
one arm db rows 3 sets of 10
chins 3 sets of 10
machine pull downs close grip to the front 3 sets of 10

Triceps:close grip bench HEAVY up to 300 lbs for 3 reps
sets vary.

Weighted dips- 3 sets of 10

Triceps ext- 3 sets of 10