Triceps getting their max

J

junkfoodbad

2
The first 3 exercises in the push routine of my push/pull split are BP, shoulder press, and skullcrshers. All 3 work the triceps to a degree, the skullcrusher obviously being the isolation. I have progressively increased my bench press over the last few weeks but i havent budged on my skullcrushers. Is this because im increasing the weight on the bench and therefor working them out harder before i get to isolate them?

Just wanna make sure i'm not robbing my triceps of potential by increasing my bench and tiring them out before i can isolate them.
 
What weight do you use for all three and how many reps? Where did you start and where are you at?
 
current
BP - 135 3x10
shoulder press - 55 3x10
skullcrushers - 60 3x10

started a month and a half ago
BP - 115 3x10
shoulder press - 45 3x10
skullcrushers - 55 3x10

i went up 5lbs on the skullcrushers early on, but then like i said, havent budged since.
 
I suppose if you really want to see your arms get stronger, dedicate a day to arms after you have done your chest and back workouts, BUT it seems to me like they are getting stronger because bench press hits your triceps a lot more than you realize. That's why so many people like doing close grip bench press to peak out their tri's. Work your tri's fresh one day and you will see the difference.

If you will notice, especially as a beginner, your tri's get tired before your chest does when doing pressing exercises...and your bi's get tired before your back when doing pulls.
 
xtonymarsx said:
I suppose if you really want to see your arms get stronger, dedicate a day to arms after you have done your chest and back workouts, BUT it seems to me like they are getting stronger because bench press hits your triceps a lot more than you realize. That's why so many people like doing close grip bench press to peak out their tri's. Work your tri's fresh one day and you will see the difference.

If you will notice, especially as a beginner, your tri's get tired before your chest does when doing pressing exercises...and your bi's get tired before your back when doing pulls.
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I would still keep the smaller muscle groups (arms) after the large muscle groups and just have more variation in the exercises.
 
AJP said:
I would still keep the smaller muscle groups (arms) after the large muscle groups and just have more variation in the exercises.
Click to expand...

That's what I like to do too, but if he is trying to get them stronger faster, then working them on a separate day would give them two workouts a week...one being more focused. I don't know his full workout routine, so I can't really be more specific.

Another thing I like to do sometimes is to take a body part that I think is falling behind some, (as long as it doesn't interfere with my main muscles of the day) I work in a set or two with high weight just to keep the muscle pumped more. That seems to help me a lot when I think I'm behind in an area.

Again though...I try to keep with what you said
Main body part + supporting muscle per workout
 
You must remember that the skull crusher works a single muscle, as opposed to the bench press that involves tons of muscles. And increasing 5% in a 200lb benchpress would be 10lbs, and 5% in a 50lb skull crusher would be 2.5lbs. Same relative increase.
 
i do benchpress, incline bench press, chest dip, shoulder press, tricep pushdown, and tricep dumbbell extension for chest and triceps.
 
mreik said:
You must remember that the skull crusher works a single muscle, as opposed to the bench press that involves tons of muscles. And increasing 5% in a 200lb benchpress would be 10lbs, and 5% in a 50lb skull crusher would be 2.5lbs. Same relative increase.
Click to expand...

Good point. i never thought about it that way
 
Its only been a month and a half also. Im surprised your bench isnt higher if you're skullcrushing 60...is that barbell? I would continue to focus on chest followed by triceps. What is your actual routine in order of execution? Maybe go higher weight with lower reps..
 
the reason why my bench isnt higher is because my form was completely wrong for the first few weeks of lifting. I was pressing it up in line with my chin instead of over my chest. I've recently corrected my form and my bench is going up 10lbs a week almost.

Order of exercises are

Bench, Shoulder press, skullcrushers, lunges, calf raises
 
junkfoodbad said:
this is the Push of my Push/Pull split which i rotate every other day
Click to expand...

Try something like this if you want:

Barbell Bench Press immediately followed by DB Stability Ball Chest Press
Squats followed by calf raises
Standing Single Arm Mil Press
Skull crushers

(maybe throw dips in)
 
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