[AVFullBack32]

if i train my tricep, will it affect my bench>
cause i heard once you start really working your tri's it affect your bench alot?

[Masko AA]

sure without tri's you cant bench. i work tris on shoulder day.

[AVFullBack32]

what's the best way to blast the tris?

[AVFullBack32]

cause like i only get like 1-2 machines cause i'm in a lifting program for football so we do bench clean squat then 1-2 machines for like 10 min

[YM123]

close grip bench press

[captainplanet]

close grip bench as they already said, weighted dips, and skullcrushers are great for your tri's. The stronger your tri's are the stronger your lockouts will be, you can always tell who the guys are in my gym that have weak tri's cuzz they have slow, weak lockouts on their bench press...

[Mygeeto]

dips... i might sound like mike mentzer when i say this but they are a god-given exersize

[Thomas_Rivera]

Pulldowns, I forgot the name of the excercise but the one where you sit down, lift the dumbell behind your head and start extending your arm up.

But if you want to increase your bench work on your bench. Cardinal rule.

[Seabass1]

What is the optimal rep range when doing close-grip bench? 8-12?
If I did a set of skullcrushers (ez-curl bar) and then go straight into a set of close-grip bench...would that work or do I need to work the close-grip bench seperately in order to hit it better?
Also, I work tri's on the same day as chest... am I cutting my gains short by doing this? Would it be better to train tri's on a different day? If so, can they be trained the day after chest?
I ask this because some of the triceps exercises also incorporate the pecs...so if I do close-grip bench and dips the day after chest...will that keep my chest from growing properly?

[USCfb11]

personally i split up tri's from chest ---Day1 chest/shoulders, Day2 arms, etc. - 8-12reps x 4sets is fine for close-grip, heres my typical tri w/o : chin ups (warmup) 4x8, decline skull crushers 4x8 - superset with decline close-grip bench 4x8 (ez bar for skulls, barbell for close-grip, just switch em up real quick), elbows flared pushdowns (mimics close-grip) 4x8, bench dips w/90lbs 3x10, kickbacks 3 x 10, overhead dumbell extensions 4x8- depending on how i feel, may up reps/sets or throw in single-arm pushdowns.

[Seabass1]

Thanks USCfb11...
when doing close-grip bench...elbows flared or close to the sides?

what is your split? you said you do bi's/tri's on the same day, right?

[USCfb11]

no prob. - sorry for not being specific, but on those decline close-grips it depends, typically if im really targeting the tri's hard, itll be elbows flared, if i want to incorporate some more stabalizer muscles and front delts, ill goto keeping elbows in. since your wanting to go up on bench, imo i would do 2 sets flared, 2 in - you need strong delts for bench as well.

what i meant was i split chest (seperate from) tri's- typical week looks something like this: day1-chest/shoulders,
day2-arms(yeah bi's and tri's - i'll start out tri then move into a compound movement then jump into bi's),
day3-back legs,
day4-rest,
day5-heavy chest/shoulders (everything to failure, several times),
day6- any combination of legs, arms, back (pick 2-whatever i feel like i didnt hit hard enough previously),
day7-rest

[Seabass1]

Would it benefit to mix in a couple of sets of reverse-grip close-grip presses?