Incorporating Triceps Lifts

[u418936]

My bench has gotten stuck at 390. I haven't made any progress in a month. Usually, when I miss a ME lift, the bar is 4-5" off my chest, so I'm thinking my triceps are the weak link. For the last year, I've been doing an intermediate 5x5 with bench, squats, Pendlay rows, presses, and deadlifts. For bench, I try to break a 1, 2, or 3-rep PR on Mondays, and I do 3x3 sets across on Saturdays.

I'm not sure how to incorporate triceps work into my routine or what exercises I should do. I can't do anything like skull crushers, because they kill my wrists. I was thinking of adding weighted dips, close-grip benches, and some dumbbell work on Thursdays. Is there anything else I should be doing?

[war_machine31]

how wide do you place your hands on the bar.if you keep your pinkeys or outside of your hands inside the rings on a oly bar,it hits the tri's better.just lightin up the weight abit.or you could try reverse grip bench or under hand grip which really hits tri's go lighter here too.you working your rear delts too?

[Scotsman]

How long have you been going heavy for? Might be time to back the weights off and do some intermediate training.

Also if you're still that close to your chest there's a good chance it's your lats that aren't working hard enough. Unless you use a really narrow grip your tri's don't really kick in until a little bit higher.

Specific things that can help: Bands, Chains, Board Presses.

Cheers,
Scotsman

[the_alcatraz]

you can't always go heavy dude....scotsman just gave you some good advice....take it easy for a week or two

[u418936]

Thx for the responses.

war_machine: I usually bench with my ring finger on the ring. For close grip benches, I've been putting my hands just inside of shoulder width apart. If I go narrower than that, it kills my wrists. Also, I've never done rear delts (unless they get worked by rows and pull-ups).

Scottsman: I was on a 5x5 for five weeks, and I've been doing heavy triples for six weeks. I'm making good progress in my other lifts, and I don't feel any fatigue setting in. My gym doesn't have bands, chains, or boards, but I'll probably buy myself a power rack for Xmas, so I'll start incorporating that kind of stuff.

[Scotsman]

Quote posted by u418936 Thx for the responses. war_machine: I usually bench with my ring finger on the ring. For close grip benches, I've been putting my hands just inside of shoulder width apart. If I go narrower than that, it kills my wrists. Also, I've never done rear delts (unless they get worked by rows and pull-ups). Scottsman: I was on a 5x5 for five weeks, and I've been doing heavy triples for six weeks. I'm making good progress in my other lifts, and I don't feel any fatigue setting in. My gym doesn't have bands, chains, or boards, but I'll probably buy myself a power rack for Xmas, so I'll start incorporating that kind of stuff.

You may not feel fatigue setting in until well beyond the point you should have backed off. Bench is a good indicator lift since it usually stalls before squats or deads. That's 11 weeks so far of intense training so your central nervous system may just be getting a bit frazzled.

Rack presses can be used as well. Just set a bench into the squat rack, align the safetyl bars to a few inches off your chest and do presses that way.

Cheers,
Scotsman

[u418936]

Quote posted by Scotsman You may not feel fatigue setting in until well beyond the point you should have backed off. Bench is a good indicator lift since it usually stalls before squats or deads. That's 11 weeks so far of intense training so your central nervous system may just be getting a bit frazzled. Rack presses can be used as well. Just set a bench into the squat rack, align the safetyl bars to a few inches off your chest and do presses that way. Cheers, Scotsman

Thx. I'll try some rack presses. I'll probably deload soon.

[Scotsman]

Quote posted by u418936 Thx. I'll try some rack presses. I'll probably deload soon.

Rack presses take a bit of getting used to so don't try to go super heavy right away.

Cheers,
Scotsman