The best triceps accessories for bench press
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- เผยแพร่เมื่อ 8 มิ.ย. 2024
- Strong triceps are important.
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This dude looks like a garden gnome. A very well spoken well educated garden gnome.
carhartt gnome
@@axman207lol
@alolxman207
@axman207 what's that?
@@axman207what's that?
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!
No it won't, that's just junk volume after you've already fatigued the muscles. You must be skinny.
@@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.
@@ireaditnerd8306 not reading that
@@based8223 Why not? It challenges your idea of "junk volume" in this context.
@@based8223wanker
I've been chasing the 3 plate dream for years. 295lbPR 2 weeks ago at 180lbs. So it's just around the corner! Thank you for the tips!
GO GET IT!!!!!
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.
@@DANA-lx8cv Oh, ok. I was in "trust the process" mode for a while, but I've been getting really discouraged lately, so that's good to know.
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.
Your form of press JM helps me a lot, it's the only way I tried where I never feel pain and I feel strong. Greetings from Argentina 🇦🇷
🤘
Let's go pumas!
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.
esaa papaa
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 .
Best I've heard in a long time, Respect
Incredibly informative and succinct. Just came across your channel but you’re awesome. This was great, thank you
🤘
Never heard of these movements. Solid video!
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
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
🤘
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.
You right you gotta be tricep dominant to have a good bench press
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
Thanks for sharing. Will incorporate this now.
Excellent tips!!!
Thanks doc. Hitting chest and tris tonight. Good info subbed 👍
🤘🤘
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
Best training advice video ive ever seen
THANK YOU
awesome! Thanks for this information.
Thank you!
Great video thanks a lot
those look really cool
You got a new subscriber with the 'thats what she said' joke haha. You rule dude
Bro these workouts are SICK!!!! I cant wsit to try these out
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Very good explanation. Always looking for new a d better ways to improve. Thank you Sir!
🤘
Great advice.
🤘
Very interesting! Thanks for the tips.
What do you think of the dips?
So knowledgeable!!! Thanks for sharing your tips. I am at 134 lbs Bench press...will try your tips to get massive triceps.
Didn’t understand what the second one you mentioned because I only speak English, but it looked seriously good.
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.
That jm press form 👌 , never skip jm press day
🤘
Would you ever make videos of form breakdowns with tips and tricks? Like bench, squat, deadlift, etc.
ya boi seth! hell ya
That’s what she said lol. I’m hooked I’m in🤷🏽💯
Thanks for that info 👍
You bet!
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.
Absolutely - kind of the same idea here. Loading the crap out of em can do wonders.
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!!!
thanks for the video
You bet!
Thank
You
YOURE WELCOME!
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
THANK YOU
THANK YOU FOR WATCHING
thanks for sharing this video.
My pleasure
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.
Nice! Just got back in2 benching after a decade. Looking 4ward 2 yur assistance work!
You got this!
Most clear and concise ive heard on these 3 movements
🤘
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
th-cam.com/video/zDYLq7u6ucg/w-d-xo.html
Thx bro
if y'all have never tried... JM press on a smith machine is also amazing
Canada, eh? Cool vid Bro. 💪Cheers/B
Dips are the best tricep exercise and one of the best chest exercises
Thoughts on floor press and pin presses?
Wow I have never seen these exercises
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
These look great I'll give em a go boss
JM press is key and people ignore it alot.
Seth how often do you recommend natties hit bench with these accessories 2x or 3x a week?
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.”
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 !
The close grip striaght bar is probablly the most important out of those 3. This exercise got me to the 600 lb club (raw). Close gripping 405.
LOVE close grip!!!! I've always thought of it as a more functional movement..Good movement for an athlete
Got any videos of those lifts? Hell for all you know I've got a 700lb raw and 505 close grip but without a video it's just an empty e-stat lie.
Rolling DB extensions... RIP Louie
I'm convinced after watching a lot of TH-cam 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
It's because the exercise is made for JM's proportions. He's literally the only one who can do it correctly lmao
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
Damit that's what I do . Half ass cable push downs😂😂😂😂
At least switch to a full-assed pushdown haha
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
As long as the stretch ain’t sketchy, it’s a good thing.
Wear more carhartt got it👌
Dang I thought this was the ranch dressing guy but it ended up being a good video 👍🏻
Who is the ranch dressing guy I want to be his friend 😂
@@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 😂
@@Chongosworld I’m gonna get that collab 😂
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..
Nice, I thought I knew every bench/tricep exercise but there are some good ideas here...thanks!
🤘
This guy hates my elbows. If I did all 3 of these in a week I wouldn’t be able to lay a single brick at work😂
blud is built as a dwarf bulbasaur
Yes
The bursa in my elbows are crying!
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..
Raw bench press needs many things.
1. Strong chest
2. Strong Tricep
3. Strong Lats
4. Huge balls
Yes 😂
I’m thinking I have 3.5 foot long arms which don’t help ,if I had short stubby arms I think it would help
With your long arms the only thing you can do is imitate the orangutan tango
@@ironfrank5551 I probably could ,👊🏻
Winter hat in the summer time in the gym?😆
how you can train in that hat? crazy))
Weighted dips got my tris strong.. I can do a full stack now for reps with a bar but not a rope 🤣💀🤣
This workout can be done after doing bench press?
Yessir
ahh the conjugate method if pressing 2x a week. :)
I've always wanted to be the first viewer in a video
MISSION ACCOMPLISHED
Why wasnt i recommended this video like a couple months ago😭 im 2 days out of my first powerlifting competition
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!
Because a couple months ago this video did not exist.
@@tiitjuhei LMAOOO my bad, well a video like this one😅
Started trying these out, it feels like my elbow is being strained the most.. is it bad form or normal because i never done them before?
Lighten er up, and run higher reps till the elbows catch up
@@dr.sethalbersworththanks boss ill give that a shot
WHat kind of personal attack thumbnail is that, how you know my bench sucks bro :(
Prefrence. More consistent & helps me get the right things tight.
Or you can just do tricep cable extensions and get a full ROM and not look weird.
I have a "pumpy intent" most of the time.
I used the pr elbow wraps a little to much now my triceps are very good but pecs is a weak point now and advice for pecs?
Funny how he said " that's what she said " and right on Q you hear a woman laughing 😂
Filming in a public gym has its advantages sometimes haha
Thats what she said😂😂😂
He's not a tin foil hat wearer. He's 5'2 and drives a big truck. LISTEN TO HIM
Hey, I'm at least 5'4 and drive a mazda, thank you very much
I dunno about raw lifting. I prefer to do it cooked
I’m trying these I want to hit 315 on the bench
DO IT. Get to 60s or 70s on the Rollings & Tates, and 205ish on the JMs and 315 will be a joke.
@@dr.sethalbersworth copy 🫡
Whats the 2nd one called??
She's a tate press. Can be run on flat too - was just on an incline to make it easier to talk at the camera haha.
@@dr.sethalbersworth Thx Doc!
Awww shit here I come 315
Go get er dude!
Gotta 💪❤️🏋️🙏
Doesn’t hurt that your arms are literally 4 inches long
And my axe 😎😎😎
I think this guy likes wearing carhart
This guy looks like a working man but he’s a TH-camr so it’s confusing
Bro is dwarfmaxxed
Yes.
If your bench sucks, it's because it's not your life. According to most TH-cam videos on bench.
Fuck it. I'll give the bench press one final shot. My physiotherapist is about to make a killing thanks to you.
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?
Cause this is strenght, not hypertrofy
Im 145lb . I do over 600 pushups and over 200 dips on my chest and tricep days I like to start with 185 4x10. Then 205 4x8 back to 185 4x10 then 155 4x15 135 4x20 to 25. For bench.... I like to train endurance and strength for my MMA training.