You could do with more pressing in there, add in some CG bench and OHP variation.
As for my favorite tri exercise, it has to be single arm dumbell extension on an incline bench. These puppies stretch the muscle the most and thats key for hypertrophy. Keeping it slow, in a higher rep range and really controlled is a must.
Mostly because I have a pretty good idea how my body is going to respond to this program, while strength training in a caloric deficit is new to me. As things get less and less pleasant I've never done a PPL before. I am open to the idea after this cut is done though. I'm going to do a more body building program for a little while before going back to more strength focussed work.
Everyone's favourite tricep exercises? I'm going to do a 3 day per week full body program that looks something like
Day A
Squat 5x5
Pendlay row 4 x 8
Bench 4 x 8
Barbell curl 3 x 10
Tricep exercise A (depends)
Lateral raise 3 x 12
abs/calves
Day B
Deadlift 5 x 5
Incline Bench 4 x 8
Pulldown 4 x 8
Dumbell curls 3 x 10
Tricep exercise B (depends)
Facepulls
abs/calves
but doing it in an ABA format (without alternating to BAB). I was thinking overhead extensions for A, and either close grip bench or skull crushers for B.
Nice. What is the advantage to the incline compared to standing?
Mostly because I have a pretty good idea how my body is going to respond to this program, while strength training in a caloric deficit is new to me. As things get less and less pleasant I've never done a PPL before. I am open to the idea after this cut is done though. I'm going to do a more body building program for a little while before going back to more strength focussed work.
Its an hypertrophy exercise, so Id say you have a stronger base to work on, which is what youd want, but this is not an important point.
The real reason is that not many people have the mobility to take a weight straight up in each hand and extend your tricep. It would take terrific shoulder mobility to do so. I assume that if youd be able to achieve the same range of motion, the difference would be minimal. Otherwise, youre going to end up with motion at the shoulder and Im not sure that is optimal.
Its closer to a lying position skullcrusher, but they dont give me the same ROM.
I always found incline BP to be a bit of a waste. SP is where it’s at, gives your upper chest love too. Also for those loving the pause BP, highly recommend pin presses. Was making excellent strength gains with those.
Looking forward to trying out those kettlebell floor presses though.
I always found incline BP to be a bit of a waste. SP is where it’s at, gives your upper chest love too. Also for those loving the pause BP, highly recommend pin presses. Was making excellent strength gains with those.
Looking forward to trying out those kettlebell floor presses though.
Incline BP is fantastic. Builds that shelf like chest. I think its the single best chest building exercise you can do, personally. Not for strength but hypertrophy and size. You make sure to sink down really deep to get that crazy chest stretch and I tend to go really heavy, like 225+ up top triples at 315.
Occasionally I'll do a slight incline press with dumbells just for some variance, but for the most part I rarely do them at all. SP hits your upper chest in an underrated way and is just a way better exercise IMHO, but to each their own.
What are folks thoughts on creatine, I used to be a believer when I first started working out years ago but ended up giving it up after some conversations, but considering giving it another shot.
Occasionally I'll do a slight incline press with dumbells just for some variance, but for the most part I rarely do them at all. SP hits your upper chest in an underrated way and is just a way better exercise IMHO, but to each their own.
Incline BP is fantastic. Builds that shelf like chest. I think its the single best chest building exercise you can do, personally. Not for strength but hypertrophy and size. You make sure to sink down really deep to get that crazy chest stretch and I tend to go really heavy, like 225+ up top triples at 315.
For pure hypertrophy, chest flys are what do it for me. I like the flat BP as a strength building staple, same with the SP, and I just always found incline bench to be overkill.
What are folks thoughts on creatine, I used to be a believer when I first started working out years ago but ended up giving it up after some conversations, but considering giving it another shot.
For pure hypertrophy, chest flys are what do it for me. I like the flat BP as a strength building staple, same with the SP, and I just always found incline bench to be overkill.
Ya, definitely cheap af .One of the main reasons I stopped using it is because it's apparently terrible to combine with alcohol use which I do partake in. If it is legit, I might considering drinking less which is something I've considered doing anyway.
Stopped creatine just to see the effects of stopping it. Saw no notable loss of strength. Might try again but so far it indicates that I've not been a huge responder.
Stopped creatine just to see the effects of stopping it. Saw no notable loss of strength. Might try again but so far it indicates that I've not been a huge responder.
Stopped creatine just to see the effects of stopping it. Saw no notable loss of strength. Might try again but so far it indicates that I've not been a huge responder.
I always found incline BP to be a bit of a waste. SP is where it’s at, gives your upper chest love too. Also for those loving the pause BP, highly recommend pin presses. Was making excellent strength gains with those.
Looking forward to trying out those kettlebell floor presses though.
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