My tri's so so weak, def hurting my benches recommend any exercise to build mass

and strength in tri's? seriously my tri's is shiat. I just started doing dips now

The bench is the best exercise you can do to improve your bench ;) For arm mass though, chins & dips can't be beat. just keep dipping and your tri's will definetly get stronger.. don't worry about to much else.

for strength in the upper body, stick to basics, bench press, bent row, dips.

The best Tricept excercise is skull crushers. 90% of all people who are trying heavy bench press's have a chest strong enough to lift the weight. Hence why they don't get crushed with it, but rather unable to push the last few inchs. Skull Crushers, tricept pushdowns, and dips. You HAVE to have strong tricepts to bench big weights.. period

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Originally Posted by luke

The best Tricept excercise is skull crushers. 90% of all people who are trying heavy bench press's have a chest strong enough to lift the weight. Hence why they don't get crushed with it, but rather unable to push the last few inchs. Skull Crushers, tricept pushdowns, and dips. You HAVE to have strong tricepts to bench big weights.. period

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I like them but I never feel my technique is correct no matter how I alter the angle of my arms to really burn the muscle. ???

Skull Crushers are great and In my opinion CLOSD GRIP BENCH (hands apart 11-22 inches) and that should blast your triceps. you could be doing TOO MUCH VOLUME. so decrease the sets if u're doing a lot... Also do a rep range of 3-8 reps


Also if u're performing the bench too much that means ur body has adapted to the exercise. sotp doing the bench for awhile..

U can also use board presses (take a 2x6 board cut it into 3 14 inch pieces and screw together).t hen take the boards and put them on ur chest and bench... that should help sticking points as well... man theres TONS of thi ngs you can do.

for tri's i'm trying mainly for strenght so i should rep in 5-6 range? another question although it's off topic, have you never bulk and cut while lifting.

For pure strength always keep reps low ... but keep changing them .... keep your exercises changed, keep changing your rep scheme after 4-6 weeks


bulking and cutting is the dumbest thing ever .

Bulking: some excuse to be a fat FUCK and eat whatever the FUCK you want th inking u're gaining a shit ton of muscle (you most likely are but a lot of the weight you gain is FAT)

Cutting: 4-6 months of NOT gaining any muscle or strength trying to get rid of all the fat lard you gained from "bulking" (trust me , u will gain very little to NO strength or muscle cutting)

so if you lift for 4 years and do 6 months of cutting 6 months of bulking... thats only 2 years that you've gained strength and muscle


heres what you fucking do.... you do your cardio, you do your carb cut offs, you drink 6 bags of green tea a day and you keep your body fat at bay. you eat enough carbs to grow and at the same time eat a SHIT load of protein. that way you will gain lean gains ALL year round. im fucking tired im going to bed... anyone who tells you bulking/cutting is the way to go is fucking clueless.

^^^ Bulking and cutting is a way to put on muscle mass if other techniques have failed for you.... And no, bulking is not an excuse to eat whatever you want & i've never read ANYTTTTHING at ALL about a bulking phase where the author has even come close suggesting to "eat whatever you want" .. It's just plain obvious that is not what is meant. Generally the way you described "here's how to do it" is basically how the Bulk and cut thing works....
The main theory behing bulking & cutting is
****** A lot of people worry sooooo much about putting on a little extra fat while putting on muscle that they don't consume enough calories to put on any weight at all & they fail to get enough protein so the work the put in does not equate to the muscle the could be gaining....
So the basic theory of bulking and cutting is to really go through the same phase year round the joe_ice has suggested, but go through each period with a little different aim..
Bulk - Pay a little less attention to your body fat & just concentrate on getting your proteins carbs and calories right to get maximum muscle gains.. anyone paying attention to their diet will be able to see when they are putting on excess fat and then their 'bulking' diet should be adjusted... The main focus of this part though is to make sure your getting all the nutrition and intake you need to gain the muscle..... of course you should never just "eat what you want" and should always maintain a healthy BFP... After 2 months on this diet you could look at where your Body is at and where you want to be...
If you feel during your bulking phase that your body has put on too much fat with the muscle, then your next month should be more focused towards putting that little bit extra in in regards to cardio and to watching you don't take on any extra calories...


And just my final 2 cents.. EVERYONE is different. EVERY BODY is different. Everyone has different needs, different goals, different work rates, different work ethics... And no ONE SINGLE workout routine and Nutrition routine will work for EVERYONE. I don't claim to know everything and don't claim to say that I am always right... But just be aware that in regards to body building, you have to figure out what works for you.. And that includes being properly advised of ways to train and eat,,,, and getting in the gym and trying them out and seeing what works.... And I just beleive it's taking away from you when someone says that bulk and cut is a load of s**t without them showing much understanding of it...
I beleive Joe Ice has presented a very good way of eating and I stick to that myself.. and he would be surprised how closely it relates to bulk & cut workouts which he was quick to put down... Training is a very person specific thing..
Do all boxers use the exact same training routine??? I bet if you went and watched all the champions train they would all do something different and swear by it... Is weight lifting any different???
Just remember that everyone is different and what works for someone else may not work for you... But it's your job to find out what does..!!

Good luck, and please I did not mean any offense to anyone. I'm a big fan of constructive advice being thrown around & I could just see some GOOD training information being pushed aside as $hit by a lot of people who MAY in fact, benefit from that information if it's presented to them properly..

Want to add tricep strength:

Weighted Dips

Reverse Grip Bench Press

Close Grip Bench Press

IMO these are the top 3 exercises for really adding size and strength to your tri's. Skullcrushers are good, but if you want to increase your bench (and your tri's are lacking) give these 3 exercises a try.

***Don't do them all in one workout-----> OVERTRAINING***

I assume reverse grip bench is just normal bench but gripping from the front instead of the back?

thanks for the advice my strength in the tri's is getting better, will see how it gets in three months

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Originally Posted by joey

I assume reverse grip bench is just normal bench but gripping from the front instead of the back?

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Use a Smith Machine.

Lay down and grip the bar underhand. Now bring the bar down to your upper abs, then push it back up. Keep your elbow tucked in during the whole range of motion.

the best and easiest thing to do is diamond push ups and dips, wit the boxers in jail this was one of the most effective exercises. you could even do variations of the diamond pushup by going into pushup position and then pushing your butt up like your bending at the waist once you get advanced you could do it that way.

Closed grip bench is a great one, dips, skulls, tricep press, and also kickbacks(dont know what else it would be called) but take a dumbell while leaning on the bench with one arm and move your arm straight back

Thanks Easto.

What is a diamon push up?? Sorry for all the questions.

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Originally Posted by joey

Thanks Easto.

What is a diamon push up?? Sorry for all the questions.

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i guess i can tell you

it is where you place your hands on the floor in the shape of a diamond (they will be together and look like the Roc-A-fella sign) and then do a push up. if you get good enough, you can stick your nose to the floor and then back up.

Here give this a shot. The gymnastics Planche. Perfect for a boxer because it's a relative strength exercise (strength per lb of bodyweight). Will nail your upper back, traps, front delts, and especially your triceps.

http://www.dragondoor.com/cgi-bin/ar...&articleid=229