tris

[kmh63xl]

when i asked for help on increasing my max on bench, everyone said to hammer the tris with close grips and work the lats with rows... well i have been doing this and my rows are coming along quite well but my tris are lacking... i am going up in weight on weighted dips and every exercise cept for close grips... at the end of my close grips, every time i can only get 225 3 times, and i have been switching up the weights i have been using... could i please get some feedback on how to get my close grip press up?

 

[needsize]

A lot depends on what order you're doing the exercises in. I find my strength on tri's and on bench, skyrockets when I do heavy close grip followed by heavy weighted dips. I've been folowing this routine for a year now, and increased by close grip strength from 205lbs for 5's, up to 295lbs for 5's, and weighted dips I am now doing sets of 6-8 reps with more than 3 plates strapped to me. As a result I was able to hit a personal best on bench the other day, 3 plates(315) for a clean set of 5 reps, which is about 80lbs more than I could do last year.

 

[goldenone]

It might be time to change up your routine and try some other tricep exercises.Then rotate close grips back in your routine.

There are several tricep exercises that will help your bench.JM presses,floor press etc...

Here is a good article http://www.elitefitnesssystems.com/documents/triceps.htm