Best triceps exercises to increase bench

[RocketDog85]

First of all apologies if this has already been asked - I feel like it should've been but can't find it?

So I'm fairly new to powerlifting and working through madcow 5x5. The programme doesn't have any 'specific' triceps exercises so I was wondering what you'd suggest? Currently doing 3x8 weighted dips and 3x10 OH cable extensions once a week.

My goal is the increase my bench (current target is 355). What would you recommend doing, how often and what set/rep ranges?

Cheers!

[Yodums]

Close-grip bench press is going to have the most carry over.

[muscleman17]

First of all apologies if this has already been asked - I feel like it should've been but can't find it?

So I'm fairly new to powerlifting and working through madcow 5x5. The programme doesn't have any 'specific' triceps exercises so I was wondering what you'd suggest? Currently doing 3x8 weighted dips and 3x10 OH cable extensions once a week.

My goal is the increase my bench (current target is 355). What would you recommend doing, how often and what set/rep ranges?

Cheers!

tricep isolation wont have much carry over into your bench press. try doing close grip bench press or variations of bench press. JM press, cgbp, floor or board press, paused bench, spoto press, etc etc..

[Kameronn]

Triceps probably aren't your weak link if you're benching raw... if they are then I agree with above posters. Close grip or some tricep iso like skullcrushers will help in the long run

[HarmonicP]

it depends on your technique. e.g. if your grip is relatively narrow, then close grip bench is probably the best and the safest exercise for that purpose. However, if your grip is wide and you typically get stuck in the middle or upper range of the motion then, although it might appear logical to work on your triceps, the better solution is to work on the speed. So that you pass that stuck point.

btw, I am talking about raw benching. Equipped is a whole different story...

[KhalidMMA]

what helped my bench is doing tricep presses. I dunno what they're called but it's like dumbell chest press but with elbows tucked in. pausing at the bottom and then exploding. saw results quick.

[_Aggression_]

I always have the best results when I pair close grip bench presses and dips.

[sheed30]

100 tricep pushdowns (as many sets as you want) at end of every chest/upperbody workout works really well for me

[Garage Rat]

The first guy to BP 600 pounds in the late 60's Pat Casey did lots of heavy bar dips with up to 200 pounds of weight tied to him.
I would only do them to where your arms go to a 90 degree angle and back up.

You should also be training your weaknesses and make them stronger on the BP.
If your weakness is half way up to lockout then get triceps stronger.
If your weak off the chest then front delts and upper back need to be stronger and pause reps will help.

Other tricep assistance are close grip BP on boards from about half way to lockout.

[lambeauman]

What worked for me was pushups.....pushups....pushups....what I did was weighted ones. Started out doing 30 with 45lb plate. 20 with 45 and 35. 20 with 2 45s. Then 2 45s and a 35 and finally 3 45s. You need a spotter though which can be tough at times. A total of 100 pushups over 5 sets

[mivi320]

CGBP, Skulls, Weighted Dips, perhaps some accessory work such as floor press or board press.