Tricep Question

How are you benching? Wide grip? Shoulder width? or narrow grip? Yes, bench does work the triceps, mostly when performing narrow grip bench press. But I would suggest to add a tricep isolation exercise in your routine to give them a thorough work-out.
 
thanx, I'll add em them then. I bench shoulder width by the way. Didn't know there would be a difference in results.
 
Last edited:
Not to be rude but if you have to ask this question you should not be asking this question. You should be following a professional premade routine. There is zero need to make your own routine and have to do the guess work.
 
U mean a beginners routine? Cuz Im a noob, correct me if I'm wrong. I read professional pre made routines are advance routines for pros that have already built that foundation of muscle, so I don't follow it. I do the 10 sets 10 reps method and I know most routines I see up don't have that many sets. But I've read some things about it and I've just rolled with it since. I just make sure I'm doing a different exercise to work that same muscle every time. Like I said, correct me if I'm wrong, that's why I'm on here to get advice and opinions. My goal now is too just bulk up, no where close to arnie though. But here's the routine.

M- Chest/AB/Forearm
T-Rest
W-Bicep/Back/AB
TH-Rest
F-Shoulder/Legs/AB
S-Rest
Su-Rest
 
Like for instance, this is just an example. Mondays I work out my chest right. So Ill just do bb bench press. Then the next monday I would do dumbell flys. Since Thursdays is shoulders day Ill do Military presses and then next time I hit the shoulders again I'll do front dumbell raises or something. I hit the muscle on the day that Im supppose to. I just change it everytime I hit it. So there really is no straight exercise routine ur asking for. I just make sure to go heavy enough to do 8-10 rep. Hope Im not confusing u.lol
 
First you do need a new routine. Definately.

Try a Full body workout x3/weekly. Consisting of BIG LIFTS.

Research! Read read and read about training & nutrition. :)
 
No, like for instance Mondays would be chest/AB/forearm. One exercise for each muscle.
Chest-10sets/8-10reps
Forearm 10sets/8-10reps
Ab 10 sets/50reps

I still manage to get out within an hr.
 
Like everyone else said, I would like to see you write a little more detailed of your workout in order to help.

Saying "Chest-10sets/8-10reps" does not really tell me that much. What's missing are the key things such as: specific excercise, weight used, (then the set/rep count which you have).

Since you asked about tricep; for example:

Flat BB bench narrow grip: 185x3x10 (meaning 185 lbs, 3 sets, 10 reps each)
Skull crushers: 100x3x10
seated tricep extension (single or double arms): 75x3x8
standing rope ext: 100x3x10
dips: 0x3x15 or 100x3x10
single arm cable ext: 25x3x8

Those are examples of most tricep excercises that I do personally; moving from power movement to more isolated tricep movements.

Good luck.
 
Thanks everyone, I'll look up a new routine. I work out at home so I'm limited to some of the stuff listed in some of the routines. I'll also look up the formation on some of the exercises u guys listed. Cuz I've no clue what they are. Did u guys check out the 10 set 10 reps method. Just curious to what ur thoughst were on that?
 
10 sets 10 reps, hmmmmm. For you i'd definately not go with that. Maybe that could be an effective method for a more advanced trainee, but i'm still not sure.

For a novice anyway, usually 8-12 reps (3-4 sets) is sufficient.
 
You must log in or register to reply here.
Back
Top