What order would you do these in ?(push day)

[burnthiscorpse]

To maximize each body part's output and not kill one part before its ready to be killed....what order would you place these in?

Flat BB bench
Incline BB bench
close grip BB flat bench (for tris)
Seated dip machine (leaning forward to hit tri and chest)
Standing overhead BB press

Basically for me its a dilemma about beating up the tri's before they can help me with shoulders.

Obviously press downs to finish off tris are last.

 

[Colstreamer]

If I didn't want to tire my triceps out too much but wanted to warm my shoulders some before the OHP I'd start with the incline bench, then go standing OHP.
Otherwise I'd just start with the OHP.

I do all these on a push day, but save the OHP for last so my tris are tired and my delts have to work more... Lol...


Defeat is the stepping stone to victory.

 

[joeblow12345]

To maximize each body part's output and not kill one part before its ready to be killed....what order would you place these in?

Flat BB bench
Incline BB bench
close grip BB flat bench (for tris)
Seated dip machine (leaning forward to hit tri and chest)
Standing overhead BB press

Basically for me its a dilemma about beating up the tri's before they can help me with shoulders.

Obviously press downs to finish off tris are last.

What is your goal? Is it a big bench, shoulders, or tris? What ever it is prioritize this and everything else becomes secondary. Contrary to what.many believe, hitting shoulders to hard actually hinders bench strength. After I dropped heavy ohp my bench went up. All I do for ohp is light dbs for sets of 15-20. I hit high rep delts as well but nothing more.

Sent from my DROID BIONIC using EliteFitness

 

[burnthiscorpse]

What is your goal? Is it a big bench, shoulders, or tris? What ever it is prioritize this and everything else becomes secondary. Contrary to what.many believe, hitting shoulders to hard actually hinders bench strength. After I dropped heavy ohp my bench went up. All I do for ohp is light dbs for sets of 15-20. I hit high rep delts as well but nothing more.

Sent from my DROID BIONIC using EliteFitness

Im only about 3.5 weeks back from a 17 month layoff due to severe bilateral rotator cuff tendonitis. So my goal right now for the first 8 weeks while my body is getting acustomed to training again is just to start regaining size(which is going better than expected). Im not about big bench or anything like that I just want to make the most efficency wise out of what im doing right now.

 

[joeblow12345]

Im only about 3.5 weeks back from a 17 month layoff due to severe bilateral rotator cuff tendonitis. So my goal right now for the first 8 weeks while my body is getting acustomed to training again is just to start regaining size(which is going better than expected). Im not about big bench or anything like that I just want to make the most efficency wise out of what im doing right now.

If its size your after than do more volume with sets between 8-12 reps. I would still do bench first then shoulders. If you do shoulders first your bench will suffer. And if you have previously injured your rotator cuff its a good idea to get the blood pumping before ohp.

Sent from my DROID BIONIC using EliteFitness

 

[burnthiscorpse]

If its size your after than do more volume with sets between 8-12 reps. I would still do bench first then shoulders. If you do shoulders first your bench will suffer. And if you have previously injured your rotator cuff its a good idea to get the blood pumping before ohp.

Sent from my DROID BIONIC using EliteFitness

I always warm up rotators before any work out. Im going in the 15 rep range right now. I never do shoulders before chest. But when you get into some things that hit chest and really hit tri's I feel like im robbing my shoulders later on. Meh... If you read many of my posts on training you'll find i OCD too much about split and exercise order.

 

[joeblow12345]

I wouldnt worry about it too much. You can still hit the shoulders hard after chest. If its a huge concern then do shoulders on a separate day.

Sent from my DROID BIONIC using EliteFitness