Work triceps & chest same day?

[sparkycat]

If I work triceps and chest on the same day should I do triceps first or chest first?

[Pablo34]

More than likely you want to work the chest first, since it is the bigger bodypart.

[Freddy]

If you've ever done any kind of bench press or dip, you've done chest and tris in the same day.

[esco]

best to go with the bigger muscle first. chest then tris

[lestatgear]

Always do chest before tris or shoulders if your working them on the same day.

[G-Head]

The decision should be different for person to person. I prefer to use muscle priority when writing up programs so if your triceps are the weakest of the two train it first, but NOT ALL THE TIME. I would change up the sequence of muscle groups trained, and the sequence of exercises trained. This change allows for more of a "shock" to promote growth for stubborn muscle groups.

THIS IS, OF COURSE MY OPINION.

[Southernjuice]

I have always done it with pre-exhaustion in mind....work tri first then get more chest and less arm work out of your chest routine. Of course i don't do this for every workout.

[HeavyLiftr]

Definitely Chest first then Tris. It's a bigger body part and you'll be warming up the tris quite nicely during your bench routine.

[rob3412]

u wannah do chest first of course... if your triz are dead then u will not be able to lift as much as u usuallyw ould on bench..

[Southernjuice]

Originally Posted by rob3412

u wannah do chest first of course... if your triz are dead then u will not be able to lift as much as u usuallyw ould on bench..

To each their own but if i work chest first then my tris do most of the work.....pre-exhaust a large muscle group by working an attached smaller group...and yes the only problem with this is the fact that you won't be able to bench as much weight....you won't need to to do the same amount of training.

[borrachopower]

i have been doing Tri's after Chest for about 10 years.
pre-fatigue the tri's with the chest workout...

ex.
CHEST
4 sets Bench
4 sets Incline
4 sets Incl DB Press

TRI''s
4 sets Skull Crushers
4 sets Tricep Pressdowns

done.....
weird thing is, my arms are my strongpoint(21') and that is all i work them.

you could use the same principle for back, bi's---you pre-fatigue your bi's when you work back
ex.
Back
4 sets Weighted Chin-ups
4 Sets Barbell Rows
4 Sets Barbell Shrugs

Bi's
4 sets Preacher Curls w/ez bar
4 sets Alt DB curls on Incl. bench

done....
everyone is different but the above has always worked for me...i do the Tri workout in 15-20 mins, same thing for bi's. basically just the Pre-fatigue principle, nothing special.

[ramboj70]

Originally Posted by borrachopower

i have been doing Tri's after Chest for about 10 years.
pre-fatigue the tri's with the chest workout...

ex.
CHEST
4 sets Bench
4 sets Incline
4 sets Incl DB Press

TRI''s
4 sets Skull Crushers
4 sets Tricep Pressdowns

done.....
weird thing is, my arms are my strongpoint(21') and that is all i work them.

you could use the same principle for back, bi's---you pre-fatigue your bi's when you work back
ex.
Back
4 sets Weighted Chin-ups
4 Sets Barbell Rows
4 Sets Barbell Shrugs

Bi's
4 sets Preacher Curls w/ez bar
4 sets Alt DB curls on Incl. bench

done....
everyone is different but the above has always worked for me...i do the Tri workout in 15-20 mins, same thing for bi's. basically just the Pre-fatigue principle, nothing special.

your huge bro

[Griffin]

Originally Posted by ramboj70

your huge bro

Agreed.
I'll be their someday.

[opti]

Originally Posted by borrachopower

i have been doing Tri's after Chest for about 10 years.
pre-fatigue the tri's with the chest workout...

ex.
CHEST
4 sets Bench
4 sets Incline
4 sets Incl DB Press

TRI''s
4 sets Skull Crushers
4 sets Tricep Pressdowns

done.....
weird thing is, my arms are my strongpoint(21') and that is all i work them.

you could use the same principle for back, bi's---you pre-fatigue your bi's when you work back
ex.
Back
4 sets Weighted Chin-ups
4 Sets Barbell Rows
4 Sets Barbell Shrugs

Bi's
4 sets Preacher Curls w/ez bar
4 sets Alt DB curls on Incl. bench

done....
everyone is different but the above has always worked for me...i do the Tri workout in 15-20 mins, same thing for bi's. basically just the Pre-fatigue principle, nothing special.

Damn.......I might have to give this a try as I always work out Chest/Bis or Back/Tris.

opti

[Hogg]

Errrm, ok, some things to think about.

In a large compound pectoralis movement, the triceps should be the weak link in the chain. If you have monsterous, strong triceps, then the anterior deltoid and/or pectoralis are the weak link and the tricep loading is minimal as the deltoid/pectoralis are subject to a greater loading - in layman's terms, your triceps are way stronger than your pec/deltoid and they fatigue first without even phasing your triceps.

Now lets look at the other scenario. Your triceps are loaded excessively thus preventing you from applying adequate loading to your pectoralis. This is a no brainer. You have to force accomodation by your triceps such that they can keep up with your pectoralis. How might you do this? Hmmm, well, lets see, first and foremost, exercise selection might be given some serious consideration. One might select an exercise that places less load on the triceps while allowing adequate loading on the pectoralis....or you might simply alter your hand position - ie, wide grip in lieu of normal. To address the tricep problem directly, you would then alter your tricep training and find something more suitable. I'll give you an example. Pulley pushdowns feel great, seem to make your triceps big, etc.....but, they seem to assist very little in buiilding strength applicable to compound pectoralis movements. Here, weighted dips or close grip bench press would be the proper exercise as there is a congruent benefit to the pectoralis movement that you are struggling with as a result of your weak triceps.

when pre-exhaustion is discussed, it is in the context of pre-exhausting a major muscle group with an isolation movement prior to performing a compound movement for sake of increasing the training effect on the given muscle - in example, dumbbell flies before dumbbell bench. Pre-exhausting a smaller bodypart before training a torso bodypart makes little sense. If the tricep is already the weak link, what good will it do to make it an even weaker link. Go do a heavy set of barbell curls and then try some barbell rows......show me that your lats are magically subjected to greater loading...hey, they might be, at the weakest point in the range of motion and you cant even do the movement because your biceps are fatigued. It makes little sense. By doing this, you are, in essence foregoing training on your torso groups for sake of subjecting your arms to greater loading. Forgive me but, is this any better than reducing loading on your compound torso movements such that your arms are less fatigued when you move on to training them?

It is like saying, I train forearms first to the point where I can barely grip the bar and then I do barbell rows......where is the weak link? Your forearms....and while your back could stand to row, you cant even hold on to the bar.....thus your back receives little to no loading.