Best method to strengthen my triceps to improve my bench press?

[MrEgo]

Just curious if there is an exercise better than others that isolates the triceps that will have the biggest improvement on my bench press. Maybe dips, arm extensions, tricep pull-down, etc... is any better than the other for what I'm trying to do?

That is all. Thanks!

 

[douglasb]

Rope pulldowns and tricep extensions ("skullcrushers") work well for me. Dips are more of a compound movement, but if you put more of your weight towards your back (as opposed to your chest), it will target the triceps more.

 

[RbSX]

Or you could keep bench pressing to improve your triceps rather than wasting your time doing an isolation excercise.

 

[the DRIZZLE]

Or you could keep bench pressing to improve your triceps rather than wasting your time doing an isolation excercise.

Assistance work has it's place. The big movements are the foundation of your workouts but that doesn't mean you can't benefit from other exercises.

 

[nanaki333]

i broke through my bench plateau by doing all the different variations of pushups

 

[MrEgo]

Or you could keep bench pressing to improve your triceps rather than wasting your time doing an isolation excercise.

I will always continue to bench, and I'm doing pretty well. I just want to do it well-er.

Why do you say isolation is a waste of time? I'm almost positive my triceps are my limiting factor here. I could open a bottle of beer between my pecs if I wanted to.

 

[douglasb]

Have you tried changing your grip on the bench press? If your chest > triceps, you can bench more with a wide grip than a narrow grip. The inverse should also be true.

 

[Lamont Burns]

I'd analyze my frequency and volume of Benching before worrying about my triceps for improving. You're positive triceps are the limiting factor in this compound exercise?

I like closer grip dips as assistance personally. My gym has an adjustable.

 

[MrEgo]

Have you tried changing your grip on the bench press? If your chest > triceps, you can bench more with a wide grip than a narrow grip. The inverse should also be true.

I used to use a wider-grip bench press, and I got up to 325 that way, but I kept getting some serious tendonitis in my left pec that way, so I had to switch to a closer-grip bench press about 10 months ago. I let my tendonitis heal, and now I'm back up to 305 with the closer-grip. It definitely stresses my triceps more than it used to, and if/when I cannot complete a rep, I can feel that it's my triceps that are giving out and not my shoulders/chest.

 

[MrEgo]

I'd analyze my frequency and volume of Benching before worrying about my triceps for improving. You're positive triceps are the limiting factor in this compound exercise?

I like closer grip dips as assistance personally. My gym has an adjustable.

I generally do 5x4, or 5x5 or 4x6 on bench... depending on how I feel. I work the same muscle groups every 72 hours and my diet is extremely disciplined.

 

[wheresmybacon]

Narrow grip bench

 

[Deeko]

Or you could keep bench pressing to improve your triceps rather than wasting your time doing an isolation excercise.

Hardly a waste. No one is telling him to stop benching - but adding targeted assistance/isolation exercises to address a weak point is a great way to continue making progress.

OP: tricep pushdowns, close grip bench, seated dumbbell shoulder press all will help you with your lockout on the bench.

 

[surfsatwerk]

Dead Bench

 

[Whisper]

I've noticed the most improvement from skullcrushers, although they also do tend to put a decent amount of stress on the elbows. If they're painful, you could try doing them on an incline bench instead. That, and/or as others have suggested, tricep pushdowns and close-grip bench presses.

 

[the DRIZZLE]

I've noticed the most improvement from skullcrushers, although they also do tend to put a decent amount of stress on the elbows. If they're painful, you could try doing them on an incline bench instead. That, and/or as others have suggested, tricep pushdowns and close-grip bench presses.

Like you said skull crushers work but they are brutal on the elbows. Incline is good if you're not already doing it. Dips and weighted dips are my favorite triceps exorcises.

 

[IHateMyJob2004]

I might move to a closer grip reading all of this. Never realized how much a simple change could impact triceps more which is what I desire right now.

Anyone do a mix of wide and narrow grips in their workout?

 

[brad310]

dips. pushups. overhead press. in that order.

i like tricep extensions, but i dont feel like ive been able to move the pegs down at all in quite a while. i dont feel like they make me any stronger, just pump the muscle up a bit.

 

[Whisper]

I might move to a closer grip reading all of this. Never realized how much a simple change could impact triceps more which is what I desire right now.

Anyone do a mix of wide and narrow grips in their workout?

I'll do a wider grip on my chest day and a very narrow grip (sometimes) on my arm day, but not during the same workout. Then again, I obviously use a bodybuilding split in my routine, so my personal experience may not apply to many people here.

Edit: And to agree with the DRIZZLE, weighted dips can be great as well.

 

[IHateMyJob2004]

I'll do a wider grip on my chest day and a very narrow grip (sometimes) on my arm day, but not during the same workout. Then again, I obviously use a bodybuilding split in my routine, so my personal experience may not apply to many people here.

Edit: And to agree with the DRIZZLE, weighted dips can be great as well.

I do upper body on one day and lower on the other. I don't have arm day and chest day.

 

[z1ggy]

What about seated tricep dips. Well you aren't sitting, but u use a chair/bench and you dip with that. Fully extend your legs, and even lift one up in the air. It is pretty challenging. Perhaps your triceps just do not have the endurance, rather than not having the strength. The chair dips are much like dips, but I think they put less tension on the should joint. However, regular dips have the ability to let you add weigh to yourself via the weight belt, whereas the seated dips you'd have to put plates on your thighs, which is uncomfortable and more than likely unsafe.