The Tricep Death article over on Elite

Discussion in 'Fitness & Nutrition' started by dieslow, Jul 4, 2006.

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  1. dieslow

    dieslow Guest

    I read the article that was posted a few weeks ago over on elite called 'Tricep Death'. I'm having a hard time finding it now, so I will summarize it by saying that some of the big big benchers came up with a new idea for blasting their triceps at the end of their ME/DE B days. What they would do is use a moderate weight, then get 5 reps of to the chest, 5 reps with a 1-board, 5 with a 2-board, etc all the up to a 5 board - WITH NO RESTS. Another variation was to get up to the 5board, and make it all the way back down to the chest.

    Well my training buddy and I did these today and they are BRUTAL. It was the kind of thing that got us both excited after we did them because we KNEW they were working. They hit the inner tricep head that is so crucial in benching, that is so hard to hit normally.

    Going into the movement I would have thought that it got easier as you progressed through the boards, but oh was I wrong. With the addition of every board, it became harder and harder. All in all, I highly recommend it - just wanted to give a heads up for those of you looking for the right tricep movement.
     
  2. Durk

    Durk New Member

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    How much weight did you use?
     
  3. maks

    maks Bah! t(-_-t)

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    some lingo i don't understand. Got any pics of the exercise? What is ME/DE B days? Don't know about boards either...

    Im recovering from a dislocated shoulder but anyway, my chest is very weak and pretty flat.
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    It's not intended to build your chest.
     
  6. Durk

    Durk New Member

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  7. dieslow

    dieslow Guest

    Ah, thanks guys for the links. I knew I read it on there, just couldn't remember where I got it.

    I did it with 135 and reached failure both times on the last rep up of the 5board. I know it sounds like light weight, (which it is), but it was incredibly hard to crank out 30 straight reps increasing in difficulty.
     
  8. dieslow

    dieslow Guest

    You helped ignite a fire - long ways to go, but I'm on my way :)
     
  9. dieslow

    dieslow Guest

    Board press descriptions can be found here: http://asp.elitefts.com/qa/default.asp?tid=102&__N=Barbell%20Lifts

    ME= Maximum Effort
    DE= Dynamic Effort
    I was just using B as shorthand for bench.

    This progression is meant to hit your triceps, not your chest.

    I don't know your goals, but its largely a powerlifting movement, if for no other reason than that boards are most frequently used in PL.
     
  10. PreemO

    PreemO OT Supporter

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    just do dips? :dunno:
     
  11. GTLifter

    GTLifter Banned

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    the stress dips place on the joints can be detrimental for those of a heavier disposition
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    board presses have more carryover to your bench press
     
  13. DatacomGuy

    DatacomGuy is moving to Canada

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    Have a hard time understanding the point behind the boards? Is the spotter holding the boards down with their weight?
     
  14. Kotu

    Kotu OT Supporter

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    what
     
  15. Kotu

    Kotu OT Supporter

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    wait... you mean you think the guy is pushing on the boards while the spotter is trying to hold them down with his weight?

    :bowrofl:

    [​IMG]

    Since you don't go the full range of motion(don't touch chest) it's easier
     
  16. DatacomGuy

    DatacomGuy is moving to Canada

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    No, I wasn't sure if the guy holding the boards was simply holding them in place, or pushing down with any type of force..
     
  17. Kotu

    Kotu OT Supporter

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    he just holds them
     
  18. DatacomGuy

    DatacomGuy is moving to Canada

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    Word.
     
  19. dieslow

    dieslow Guest

    :ugh2:

    Working your triceps in a way that translates into bench weight is such a horrible idea :eek4:

    You might have a case if I was trying to incorporate a circa-maximal phase into my training, but I'm just adding a simple, high carryover movement into my routine, to replace tricep work that for months now I feel has been relatively worthless.
     
    Last edited by a moderator: Jul 4, 2006
  20. GTLifter

    GTLifter Banned

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    It really is man, it does not make any sense to train in a way that translates to a better performance on the platform. :dunno:
     
  21. GTLifter

    GTLifter Banned

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    why?
     
  22. GTLifter

    GTLifter Banned

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    So since we compete in shirts which effectively change the dynamics of the lift we should still train completely raw all the way to the chest all the time? That sounds pretty dumb to me, but what about the best of both worlds? One day a week you go full ROM and another day you use boards, makes sense to me but what do I know.
     
  23. dieslow

    dieslow Guest

    Dude, you never even asked how I implemented this in, or what the rest of my workout looked like.

    I started with SE straight weight, full ROM bench, then supersetted some band lat work with some bradford presses. THEN did this.
     
  24. GTLifter

    GTLifter Banned

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    Dude, christophers has a holier then though attitude and just likes to talk shit to us wannabe PL'ers. It's best just to take what he says with a jocular attitude.
     
  25. Steve325

    Steve325 Guest

    do boards even have a purpose for raw lifters? I've never used them before and I've been locked with my bench for over a month, sometimes I can't even get it up
     
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