Powerful triceps = increased bench press!

Article by: Dylan Hill
http://www.bench-press.net

I often look at the big men of bench pressing and wonder how the bench so much! Now I know how, they power up their triceps! The triceps are often overlooked when benchers are trying to increase their bench press. Benchers forget how much the strength of their triceps accounts for their max bench press. In this article we're going to look at how to increase your bench press by powering up your triceps.

Common mistakes when training the triceps

Before we get started on tricep exercises, we'll look at some common mistakes benchers make when training their triceps.

First, don't train your triceps with your bench press workout. Your triceps are being used as a secondary muscle when you bench, and if you work your triceps after your bench press you are robbing your triceps of the workout they really need.

Second, don't just use cables to train your triceps. Many benchers just use cable equipment to train their triceps. Get back to basics, get out the barbell and dumbells and concerntrate on correct technique.

Third, don't train your triceps withing 48-72 hours of your bench press workout. Simply put, you chest can't reach it's full potential with recovering triceps and vice versa.

And finally, lift heavy! This goes back to what I just mentioned about using the barbell and dumbells. Load the weight up, reduce your reps. Concentrate on correct technique and isolate your triceps.

Best tricep exercises for increasing your bench press

What we're trying to do here is increase the strength in your triceps. We're not bodybuilding, but concentrating on strength building. The best tricep exercises for increasing your bench are exercises with the heaviest weights possible. These are the best 3:

Barbell close grip bench press. This is undoubtedly the king of tricep strengthening exercises. You can load up the bar with almost as much as you bench press normally. Keep a grip just inside shoulder width, and your elbows by your side. If you haven't done this exercise before, your triceps will feel it!

Weighted dips. Dips are another big tricep strength builder. The aim here is to 2-3 clean sets of 8 reps. Start with just your bodyweight, and add weight when it becomes easier. Clip the weight to the front of your weight belt. Lean forward and dip as low as possible without straining.

EZ bar extension (laying on bench). I like this one because it really puts your triceps in a weakened position. Definately use the EZ bar with this one, it's much easier on your wrists. Do this exercise last, after the close grip bench press and weighted dip.

Build big triceps to increase your bench press!

Now bring it all together...

Let's let's look at what we have discussed and how to put it into practice. Let's look at the timing of your workouts. Remember this, if at the start of your bench press workout your chest is still sore from the last workout, you're overtraining! Never train sore muscles. You need to keep your tricep and bench press workouts as far apart on the week as possible. (I train triceps on Tue, and bench on Fri)

I have suggested the 3 tricep exercises above. They work well for me, but they may not for you. I recommend using these exercises for at least 4 weeks then hit the bench and see if you have made any improvement. If not, you may have to change you tricep routine slightly. Try replacing one tricep exercise with another or swapping the order around.

No one said it was going to be easy! Train hard, focus on weight and technique, and get plently of rest. Remember your muscles build when you're resting! Enjoy your training, and increase that bench!