Triceps involvement in pulling movements
To what extent do people feel the triceps working during chins and dumbbell rows? I'm doing 5/3/1 with the following assistance on Bench day, done as a circuit/superset:
Incline DB Bench
Lying Tricep Extensions
Chins (dead hang all the way up to bar-touching-chest)
I figured that the rows and chins would give my triceps a little bit of a break, but after those exercises, I feel like the tris are worked even harder than my biceps or back. Worried that tricep limitations are keeping me from getting enough pulling work on this day. Has anybody had the same experience?
A lot of the assistance templates I've seen have only 1 pull on Bench/Press day.
Originally Posted by skipbeat
So would you try, say, dropping the Tricep Extensions?
Well, first try not doing everything as a circuit, unless you're really that pressed for time. Second thing to try would be to switch up the order you do them in. Still though, I would try to get in overall more pull work than push, whether that means more sets, more reps, heavier weight, or another exercise is up to you. Also, dips are the best!
Yeah, I love dips. They're my major pushing assistance on Press Day. I'm gonna keep the incline DB press on Bench Day for now. This way I'm doing overhead, incline, flat, and decline work, each once a week, as well as including both bodyweight and DB variations. Variety is half the fun of 531 after all.
But yeah, maybe keep the pushing assistance to just Inc DB and Dips, and concentrate more on the pulls.
Kill the tricep extensions and no need for rows and chins.
Do 5x10 chins one day and 5x10-20 rows another.
5 sets of chins for me would look more like 6,5,5,4,4 or something like that
Originally Posted by Mike C
Would you recommend just doing AMRAP, or using bands/negatives to get 50 reps in?