Please critique -- "Push" workout for Tricep Gains

[ammons]

I'm on a Push Pull Legs Split right now but I want to make sure my "Push" routine is most conducive to Tricep gains, because what tends to happen is that my chest grows without my triceps. Thus, I want a "Push" that de-emphasizes chest without axing it or sacrificing the important compound lifts.

This is what I have now. Suggestions appreciated. Also: is it really necessary to have shoulder isolation work or will the military suffice?

Push
1-2 sets of 10-15 bench light weight
4x6-8: BB Bench (shoulder width grip)
4x6-8: Standing Military Press
4x6-8: BB Incline Bench (shoulder width grip_
3x12/10/8: Skullcrushers
3x12/10/8: Dumbbell Lateral Raises

[chevelle2291]

what was wrong with your last thread that you started yesterday?

[Tom Mutaffis]

I'm on a Push Pull Legs Split right now but I want to make sure my "Push" routine is most conducive to Tricep gains, because what tends to happen is that my chest grows without my triceps. Thus, I want a "Push" that de-emphasizes chest without axing it or sacrificing the important compound lifts.

This is what I have now. Suggestions appreciated. Also: is it really necessary to have shoulder isolation work or will the military suffice?

Push
1-2 sets of 10-15 bench light weight
4x6-8: BB Bench (shoulder width grip)
4x6-8: Standing Military Press
4x6-8: BB Incline Bench (shoulder width grip_
3x12/10/8: Skullcrushers
3x12/10/8: Dumbbell Lateral Raises

This does not look like a 'triceps-focused' routine to me.

If you wanted to focus on Triceps development I would start off with weighted dips or close grip bench and then work your way through some other barbell and dumbbell pressing movements - finishing off with isolation movements (super sets, drop sets, etc.).

Here is an example:

- Weighted Dips / 4 Sets of 5-8 reps
- DB Bench Press / 3 sets of 6-10 reps
- Incline Bench Press / 2 sets of 6-10 reps
- Close Grip Bench & Overhead BB Extension Super-Set / 3 Sets of 5-10 reps each
- DB Lateral Raises / 3 sets of 6-12 reps
- Triceps Pushdowns / 3 sets of 25 reps
- Push-Up's / BW x max reps (or pick a number and keep going until you get there)

[ammons]

I wanted to limit it to discussion of Push workout.

[ammons]

What kind of form do you have to use with weighted dips to ensure tricep focus?

This does not look like a 'triceps-focused' routine to me.

If you wanted to focus on Triceps development I would start off with weighted dips or close grip bench and then work your way through some other barbell and dumbbell pressing movements - finishing off with isolation movements (super sets, drop sets, etc.).

Here is an example:

- Weighted Dips / 4 Sets of 5-8 reps
- DB Bench Press / 3 sets of 6-10 reps
- Incline Bench Press / 2 sets of 6-10 reps
- Close Grip Bench & Overhead BB Extension Super-Set / 3 Sets of 5-10 reps each
- DB Lateral Raises / 3 sets of 6-12 reps
- Triceps Pushdowns / 3 sets of 25 reps
- Push-Up's / BW x max reps (or pick a number and keep going until you get there)

[Tom Mutaffis]

What kind of form do you have to use with weighted dips to ensure tricep focus?

Upright torso and if you have options with the width of the bars I would take a relatively close grip.