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  1. #1
    Chicagotarsier is offline Senior Member
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    Workout Opinions for Bench Strength

    Monday: 45-70 minutes
    Bench 3x10 or 10 x10
    Tricep Pulldown Triangle Bar 4x12
    Tricep Pulldown Long Bar (Grip Over Bar) 4x12
    Tricep Pulldown Long Bar (Grip Under Bar) 4x12

    Tuesday: 60-75 minutes
    Push Press 3x10 or 10x10
    Military Press 3x10 or 10x10
    Lateral Raises 4x12
    Front Raises 4x12
    Back Raises (Cable) 4x12

    Friday: 45-70 minutes
    Bench 3x10 or 10 x10
    Tricep Pulldown Triangle Bar 4x12
    Tricep Pulldown Long Bar (Grip Over Bar) 4x12
    Tricep Pulldown Long Bar (Grip Under Bar) 4x12


    Currently I am adding 10 lbs a week to total bench weight which I am happy with. The item creeping up on me is locking out on last rep of last set of bench. I am told this is Tricep weakness.... So if you could choose one to add to the bench day would you.....

    Would you add a set of close grip bench?
    Would you add a set of skullcrushers?
    Would you add different tricep exercise?

  2. #2
    Couchlockd is offline Banned
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    Declines
    Declined bench and declined DB are the best chest developing exersise there is.

    It activates the entire pec, more so than flat bench. Also heavy heavy DB flat bench and I'm not sure of the name, but from under cable chest extensions?

    What are push presses.

    Im a big fan of chest exersise, do them 3x a week, and regardless of day arms, back What ever I add at least 3 sets to fail of DB bench.

  3. #3
    Chicagotarsier is offline Senior Member
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    Push Press is close grip military press keeping elbows to side of torso. Usually done on machine or Smith Machine.

  4. #4
    Couchlockd is offline Banned
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    Decline Bench and decline DB. No better chest developing exersise than decline.

    What are push presses? And what are back raises?

  5. #5
    Chicagotarsier is offline Senior Member
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    Back raises are like front raises but laying on incline bench face down. Some do them on the cable machines.

  6. #6
    MuscleScience's Avatar
    MuscleScience is online now AR-Hall of Famer
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    I added heavy French press at the advice of Marcus and it’s really helped my tricep development.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

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