To what extent doest bench press hit the triceps??

moon · 09-10-2003, 11:55 AM

This may be silly to some, lol but let me go on.
When i do my flat bench press, my triceps get tired first than the pecs...maybe this is what i think so.
Moreover... after sets of bench press...i am quite wasted to do triceps...though i still do but i feel as if fatigue set in my tris.
(i do till the positive failure and complete exhaustion)
Since i can't kill triceps with heavy weights as i should be able to do, i wonder such a combination will ever be productive.

What do u think? Anyway my tris get bigger and more toned than ever but i think i deserve more.

**Mudge** · 09-10-2003, 12:11 PM

During the last 6" of movement or so they hit mine decently, I do reverse grip benches for my first ~3 tricep sets.

Tha Don · 09-10-2003, 02:39 PM

i do my chest and biceps, then my back and biceps, the theory is that when you do your chest you knacker your tris, so you can do your bi's after chest and still lift heavy

then when you do your back your bi's get worked, so you can then work your tris which are relativly fresh

i've been told by my fitness instructors to do that, why do chest/tri's back/bi's? surely your not gonna be able to go heavy on your arms

**dg806** · 09-10-2003, 02:42 PM

The closer your grip on the bar, you work the tri's. Go out too far though and your hitting delts. You want a little more than shoulder width grip.

JerseyDevil · 09-10-2003, 07:21 PM

I agree that working tri's directly on chest day is not a good idea. In the past I've grouped shoulders and tri's, alternating which I do first.

However, having an "arms" day and hitting bi's and tri's is probably the best idea. As suggested already, if you use too narrow of a grip when benching you'll hit your tri's very hard...

gr81 · 09-10-2003, 07:41 PM

Quote:

Originally posted by JerseyPaul
I agree that working tri's directly on chest day is not a good idea. In the past I've grouped shoulders and tri's, alternating which I do first.

However, having an "arms" day and hitting bi's and tri's is probably the best idea. As suggested already, if you use too narrow of a grip when benching you'll hit your tri's very hard...

Why isn't it a good idea, I think it is a great Idea. What better way to train the tris than to do heavy compound pressing movements taht involve them. By the way shoulder movements recruit the triceps into them also.

**Prince** · 09-10-2003, 10:52 PM

I agree with JerseyPaul, I work back & triceps, and chest & biceps.

Mikes1 · 09-10-2003, 11:37 PM

If your tris give out first, maybe you should try pre-exausting the chest doing flys or pec-dec first and then the compound movements.
What i do is superset pec-dec with incline press.
Also, my split has chest/back on monday and delts/tris/bis on friday.

Mike

JerseyDevil · 09-11-2003, 04:51 AM

Quote:

Originally posted by gr81
Why isn't it a good idea, I think it is a great Idea. What better way to train the tris than to do heavy compound pressing movements taht involve them. By the way shoulder movements recruit the triceps into them also.

I used to train chest, shoulders and tris on the same day. By the time I got to tris, I was wore out and didn't feel like I was doing full justice to the tricep movements.

Yes, shoulders work the tris but not as intensely as flat bench. This also is why I alternate shoulders/tris and tris/shoulder. Like I said though, doing a separate arms day, hitting both tris and bis in the same workout is the best way to go IMO. You get an intense pump, and at least I feel I can get 100% maximum effort into the movements. BTW, my fav triceps exercise is CG bench.

moon · 09-11-2003, 05:48 AM

What is CG bench?
My favourite is cable pull-down (one arm and two arms).
Still havn't tried skull crusher since it may crush my skull.

Kick back is tried for finishing.

Mikes1 · 09-11-2003, 06:13 AM

CG = Close Grip.

wraith · 09-11-2003, 12:26 PM

i always do benching then tri extentions but can always go heavy i never thought of doing bi's and benchs on the same day

Darkkmind · 09-11-2003, 01:29 PM

Survey says. Don't work out tri's and chest on the same day. Get a good workout on one and you can't go as heavy on the other.

09-10-2003, 11:55 AM	#1
moon Member Join Date: Sep 2003 Location: zzzz Posts: 473	To what extent doest bench press hit the triceps?? This may be silly to some, lol but let me go on. When i do my flat bench press, my triceps get tired first than the pecs...maybe this is what i think so. Moreover... after sets of bench press...i am quite wasted to do triceps...though i still do but i feel as if fatigue set in my tris. (i do till the positive failure and complete exhaustion) Since i can't kill triceps with heavy weights as i should be able to do, i wonder such a combination will ever be productive. What do u think? Anyway my tris get bigger and more toned than ever but i think i deserve more.

09-10-2003, 12:11 PM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	During the last 6" of movement or so they hit mine decently, I do reverse grip benches for my first ~3 tricep sets.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

09-10-2003, 02:42 PM	#4
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,251	The closer your grip on the bar, you work the tri's. Go out too far though and your hitting delts. You want a little more than shoulder width grip.
	www.sbmuscle.com

09-10-2003, 10:52 PM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,717 Blog Entries: 25 Photos: 320	I agree with JerseyPaul, I work back & triceps, and chest & biceps.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

09-11-2003, 12:26 PM	#12
wraith the forth horseman Join Date: Jun 2003 Location: oklahoma Posts: 103	i always do benching then tri extentions but can always go heavy i never thought of doing bi's and benchs on the same day
	when you cant hear the music in your head phones ,cause the guy next to you is grunting out one more rep and cussing at the weights remember .... that guy is probably me

09-10-2003, 02:39 PM	#3
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	i do my chest and biceps, then my back and biceps, the theory is that when you do your chest you knacker your tris, so you can do your bi's after chest and still lift heavy then when you do your back your bi's get worked, so you can then work your tris which are relativly fresh i've been told by my fitness instructors to do that, why do chest/tri's back/bi's? surely your not gonna be able to go heavy on your arms

09-10-2003, 07:21 PM	#5
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	I agree that working tri's directly on chest day is not a good idea. In the past I've grouped shoulders and tri's, alternating which I do first. However, having an "arms" day and hitting bi's and tri's is probably the best idea. As suggested already, if you use too narrow of a grip when benching you'll hit your tri's very hard...

09-10-2003, 11:37 PM	#8
Mikes1 Registered User Join Date: May 2002 Location: Athens, Greece Posts: 130	If your tris give out first, maybe you should try pre-exausting the chest doing flys or pec-dec first and then the compound movements. What i do is superset pec-dec with incline press. Also, my split has chest/back on monday and delts/tris/bis on friday. Mike

09-11-2003, 05:48 AM	#10
moon Member Join Date: Sep 2003 Location: zzzz Posts: 473	What is CG bench? My favourite is cable pull-down (one arm and two arms). Still havn't tried skull crusher since it may crush my skull. Kick back is tried for finishing.

09-11-2003, 06:13 AM	#11
Mikes1 Registered User Join Date: May 2002 Location: Athens, Greece Posts: 130	CG = Close Grip.

09-11-2003, 01:29 PM	#13
Darkkmind Registered User Join Date: Aug 2003 Location: Houston Posts: 161	Survey says. Don't work out tri's and chest on the same day. Get a good workout on one and you can't go as heavy on the other.

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