Triceps/Pushing Power

[Yafassihim]

Hey guys,

So my pushing power, for bench mainly, is very very lacking, as my triceps are my most lacking part. I'm looking for exercices to get some triceps power to get my bench press up. Triceps is what stop me.

I'm not looking for a new program, just looking for ways to get some pushing power. Thanks

[orion792]

ohp,push press

[Alphalfa]

op u can always try working out, i hear that helps

[Yafassihim]

@Alphalfa : What do you mean ?

@orion : Doesnt ohp focuses more on shoulders than tris ?

[orion792]

Yes but it will help your bench go up. Same with push press,except there's more weight involved. What do you bench and ohp right now?

[Alphalfa]

@Alphalfa : What do you mean ?

@orion : Doesnt ohp focuses more on shoulders than tris ?

You get better at something by doing that thing

[bryanlim007]

Try doing dips as your primary compound exercise for a couple weeks, add weights as you can easily reach sets of 6-8 reps with decent form and you should see your bench go up

[Yafassihim]

@Alphalfa : If you meant to say if I was training then yes, 5 days a week.

@orion : I bench 70 kg ( 150 lbs ) for 4 or 5 hard reps. OHP wise I don't remember the exact number since I couldnt train this week ( exams ) but iirc between 77 lbs and 88 lbs.

@bryan : Do you believe me if I tell you that if I dont do dips as my first exercise, then my triceps wont hold it ? I'm quite heavy ( 81 kg/180 lbs ) But I'll try to do them first, I actually thought about that, thanks.

[SwolenBro]

Dips
Close Grip Bench
Pushdowns
Skull Crushers
Kickbacks

[Yafassihim]

Strenght wise, 5x5 is better ? I'm usually 4x8 or 4x10.

[grouchyjarhead]

Press, dip, close grip bench. All will help.

[Alphalfa]

@Alphalfa : If you meant to say if I was training then yes, 5 days a week.

@orion : I bench 70 kg ( 150 lbs ) for 4 or 5 hard reps. OHP wise I don't remember the exact number since I couldnt train this week ( exams ) but iirc between 77 lbs and 88 lbs.

@bryan : Do you believe me if I tell you that if I dont do dips as my first exercise, then my triceps wont hold it ? I'm quite heavy ( 81 kg/180 lbs ) But I'll try to do them first, I actually thought about that, thanks.

How often do you hit chest?

[8packbrah]

Try floor presses, board presses, close grip bench presses. Also if you are telling us you feel your triceps is your limiting factor then your sticking point is near the lockout correct? A very good trick to overcome those sticky points is to integrate isometric contractions.

You do this by adjusting and locking the bar in the smith machine at the same level where your sticky point (it should be immovable) is and maximally pressing against it for 10 secs, then you rest 5 and do it again 5 times. You do this for 3 sets and by resting 2 min between sets. Just exercise caution when implementing isometrics as this supramaximal work is very taxing for the CNS.

[Dan3317]

Great advice above. Floor presses, CGBP, skullcrushers, and Dips will do the trick definitely. OHP is a great bench press assistance movement as well, I can verify that.

[Yafassihim]

Very helpful tips guys, I thank you for that !

@8packbrah : For the weight, Do I put the weight I struggle with or a bit less/more ?

@Alpha : I used to hit it 1 time per week but I've seen that it wasn't enough, so I now hit it twice per week. Maybe even thrice if I can.

@Dan : Just wanna be sure, do you OHP seated or standing ?