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I coached a young guy a couple months ago who was struggling with his bench. We added just some simple triceps pressdowns and his bench press plateau disappeared. He discovered his weak link. He's going to love these exercises you shared. Also close grip pushups to failure after a bench press workout will blow up your triceps as well. Subscribed!
@@based8223 "that's just junk volume after you've already fatigued the muscles" Not necessarily, it's not as black and white. Triceps can typically handle more volume than most muscles in the body. Doing additional triceps work at the end of a bench session isn't necessarily junk volume. It depends on how much volume was done during the bench session to determine if it's junk volume or not and how wide of a grip was used for benching. There's even some contention on whether regular (medium or wide grip) benching even counts as a full set for triceps, so doing diamond push ups at the end of a bench session could count as additional volume towards the triceps without it counting as "junk volume". "You must be skinny." I've typically heard this said towards science based lifters.
How often should I expect strength gains at that level? I'm a natural lifter, been stuck at 275 for over a year, and can't seem to figure out what the hell the problem is.
@@ShyBoy6ty9 A year isn't that long actually. I was in the 275 to 285 range for years, then found my strength just shot up in the last few years and was able to about 35 to my max in a short time and rep my previous max 3 times. Not sure why exactly, but sometimes strength just comes, even if you have been lifting heavy for 30 years. Hoping to get beyond 3 plates this year. I've done 140kg clean and a pretty sloppy 315, which I don't really count. I suppose I could add some quick pounds to my 170 pound frame and get there, but I look like a blowfish at 180, so that's not a great option for me, lol.
Was in same boat. First time I hit 275lb was Nov 2022 then hit 315lb in Dec 2023 (never been athletic or whatever, if that matters). Ever since going to bench 3x or 4x a week programs and slightly increasing BW, my bench shot up regardless of accessories. I also switched to RPE style training, so I was able to work under heavier loads more often when I felt good that day. As for accessories, kept them simple like Larsen, Tempo, Close Grip, DB presses. I'd suggest looking at the PRs Performance (general strength) or Brazos Valley (peaking) Free programs as I think they're designed very well. Point I wanted to make is, before picking good programs, the programs I was on were mediocre and I would spam all the diff accessories (including the ones in this video) and it wouldn't help. Wasted most of my year with that. Just increasing bench frequency, spending more time doing bench specific movements (CG, larsen, etc), and more exposure to the 80-90% range helped the most. Check out those programs if you haven't already.
That's because it's proper form! Everybody seems to butcher it on youtube. It's my favorite tricep exercise, also jm says to add weight slowly to let your tendons acclimate, the triceps will outgrow the tendons and thats what causes your pain.
Ve been doing the last bench exercise for almost 2 months,great increase in ohp and bench,getting me back to my all time bests when it comes to working sets and prs. Recently started implemented the other exercises as well so hope they do pay off as well.
this was 100% my problem. Since i dont max out the cables i use those for over head extensions and it definitely helps. added like 3 reps to my bench just from more serious tricep workouts. Dips unfortunately dont hit them as hard as i would have liked but isolation or close grip are my go to
I had a slight tear in my pec mid last year and during recovery I prioritized back and triceps (I stick on lockout). My bench has absolutely exploded, JM press has been a game changer. Hammer triceps for big bench
I miss doing heavy ass barbell rows...thanks for reminding me haha. Hope the perc tear is recovered though man. Any injury sucks. Broke my right hand and couldn't lift at all for about 6-8 months without severe pain and stiffness in my pinky finger. Not 100% but I make due.
Overhead EZ bar stuff worked nice, but the narrow bench was a game changer to improve the control of the bar coming down, which led to a better bench and less shoulder issues
This is probably the single best workout video I have ever seen. I was down to preacher tricep pushdowns, diamond push-ups and cable work for my tris because everything else I either couldn't feel or my elbows hurt too much. These are great
When younger. Benched heavy but not technically well, I know now! Thanks you for this fine tuning. At 58 Im learning and still enjoying the personal challenge .
Doing static holds will increase your bench for a fact so if your stuck on 200 something wanting to hit 300 hold 300 plus highest you can hold it and just static hold long as you can focus on that you will get results
Heavy ass push press and half repping over 1RM OHP helped my bench loads. Just getting my arms used to handling heavy weight even if it was "cheating". Surprised me at first.
JM press definitely helped me when my bench was decent. Main thing I would suggest is shoulder work though. Triceps of course, however pressing is about angles. If your can press heavily, for you overhead, (shoulder press of your choice) it will directly transfer to your bench.
pro tip: do rolling tricep extension on decline bench OR floor!! that and ez bar floor skull crusher. jimmy kolb himsef (who is going for 1500 pound equipped bench press) says he loves em!!! decline bench smith machine reverse banded jm press is the best version of it!!!
I am a new subscriber to your channel from Delhi, India. The content you are sharing is so beneficial and insightful for a starter like me. Thanks again.
thats good to i warm triceps up to before bench warm shoulders up little and the lats for strong support but also jim wendler program he explains it good i went to 225 for reps to 335 for 1 but also deload the muscles to
Could you make a video on shoulder rehab? I know that, when I was powerlifting there was a very specific set of exercises that we did for shoulder rehab, I feel like that would be greatly helpful for everyone.
Give this one a look - there’s a bunch more if you scroll through the channel! FIX SHOULDER PAIN ON BENCH PRESS ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zDYLq7u6ucg.html
Rolling DB extensions... RIP Louie I'm convinced after watching a lot of RU-vid videos on the Jm press, I'm convinced the only person that can do the Jm press correctly is Jm himself...🤣 When I do them I kinda just end up getting close but having the bar path where I personally can feel it the most in my triceps
Try it on a smith machine i cant get the form down on a regular bar but with the automatically linear bar path of a smith i feel its easier for me to move my body into proper position
And then I’m going to go to Burger King and order 3 whoppers and wonder why not one person asked me how much I bench then tell a random person that when I went to the gym this morning….. pretty much just went so I could say “when i went to gym this morning.”
I have been waving the Kettlebell extensions (incline/flat/Tate-style) that I've seen you doing and they have both blown up my tricep strength but also fixed 90% of my elbow aches. Repping the 20kg's now after a few weeks and my bench has never been this explosive or healthy! Great stuff
funny. ill be 40 this year and over the past 10+ years in the gym my back shoulders and biceps have all been injured to point of needing medical intervention. clicking in shoulders swelling in back tendonitis and arthritis. but with training triceps properly im still bench pressing near 400 lbs daily while barely weighing 200 lol. triceps are key to the bench !
Years ago when I hit a wall .. and I mean many years ago . I read an article about benching more weight . It said to start using dumbbells. It actually works. PR 405 . Nowadays 🤦🏻♂️275 is a struggle at 56 yo
@@dr.sethalbersworth haha he duets food videos and sits there with his hidden valley, you guys have the same beard but I thought he got some serious muscle when I saw the thumbnail 😂
If ya wanna start, start light enough that it doesn’t suck. Even if it has to be 5lbs at the beginning, taking the time to build em up will make the elbows work a whole lot better!
@dr.sethalbersworth My elbow bursa got swollen and damaged from bad form (preacher curls and push downs) and had to be drained, there was some blood. I don't know if they refilled with the normal fluid. I've not had any repeat problems since I started avoiding moving weights with acute angles between forearm and bicep. I'm no longer a spring chicken by the way!
@@wumudapybanit1867I have bad elbows too..I warm up my elbow sleeves before my lifts and keep a sweater on until I feel that I'm warmed up enough to grab some meaningful weight..
What's crazy is I seen some pretty big NFL athletes hit some massive weight on bench. But their triceps didn't look massive or anything..I always wondered how they do it..
On the JM press, should I pull into it more at the bottom or just the elbow closes? I’m running 3x30 with an empty barbell currently with pulling into the bottom but I feel it stretches my elbow tendons so don’t know if that’s good
Best of luck dude - and first meets are all about having fun, getting experience, and setting yourself up with numbers to beat the next time around. So, go have some fun and get some platform experience!
Dips, French press, Close grip bench, Overhead barbell pressing are more than adequate for tricep training. Why are we overcomplicating things, like what the hell is a tape press?
