3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise.

When someone finds out that you lift weights the chances are they will ask you 1 question. “How much ya bench bro?”

Being a Powerlifter, one of my main focuses is training the Bench.  Even more as I am writing this as I Have the National Benchpress Championships fast approaching.


When it comes to the bench, it seems as though its every gym bros favourite exercise. Its their favourite exercise but they don’t know how to make it better.

If you want to learn more then you can read more with my article5 Steps to a Bigger Bench for other ways to train your benchpress.


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My Elite Online coaching and in-Person clients get all of their training written for them and targets weaknesses and utilities many methods to hit their goals.

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Let Me ask you a question.


If you were to list exercises a few exercises which would help increase your benchpress, what would they be?

Incline press?

Dumbell Presses?

Cable Flyes?

maybe even the pec dec!


I doubt many of you would think about the triceps. The triceps are THE key element of of building a bigger benchpress.


A BIG Bench is built by the Triceps.



So to help you all out I have 3 Tricep exercises you can slot nicely into your training.


These are my favourite 3 and I wanted to share. Because sharing is Caring!


#1 JM Press

The JM Press was ‘invented’ if you will by a powerlifter called JM Blakley. JM is a world record breaking powerlifter who has Benched 700lbs (315KG) Raw!!

That’s pretty good.

JM came up with this tricep extension variation back in the 90’s. It seems to work so well as it mimics the same position as a benchpress but puts emphasis on the triceps.

If you look at it. It kinda looks like its Benchpress done poorly.

When adding this into you program, don’t go to max effort but don’t go too light. something like 4 sets of 6-8 would be sufficient.


#2 Tate Press

This Was popularized by Dave Tate who was a champion powerlifter and benched over 600lbs!. Hence the name. One of the best exercises for attacking the triceps in the finishing position.

Make sure you come to a complete stop on you chest between sets and make each rep explosive.

#3 The rolling DB extensions


In my opinion one the THE BEST exercises for hitting the long head of the triceps, which is the main driver in the bench. Not enough people do much if any overhead work for their triceps.


This puts them in their most stretched position and makes them work that little bit harder.

Make sure you keep your elbows in close for this and you can also hit higher reps for this. sets of 12-025 work very well. particularly as a finisher.


Add these into you training program and I’m confident you will quickly see improvements in your bench.

The Next time a gym bro asks “how much ya bench?” you will feel more confident in telling them.

Thanks for reading.

I hope you get on with these exercises and they can slot nicely into your training and you get on well with them.



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How to diet over Christmas!

How to diet over Christmas?


You Don’t!


Christmas is a holiday. So it’s time to relax, spend some time with the people you care about and enjoy all the delicious food that comes around this time of year.


If your worrying about losing all your progress over one day.


Let me assure you that will NOT happen.


Below are 7 strategies you can use on Christmas Day to help you have the best time without having to worry about counting Calories.

I use some of these strategies with my Elite Online Clients to help them with their eating. Depending on their individual needs, some are more appropriate than others.


If you want to see some of the strategies I use throughout the year you can Read ‘10 Commandments of Fatloss: Part 1



#1 Eat more turkey

Turkey is a form of protein. Which means not only is it tasty, but it helps build and maintain lean muscle tissue. So it’s awesome for when you want lose a few pounds or gain some muscle and strength.


Protein is the most saturating macronutrient, which means it will fill you up more and keep you fuller for longer.


#2 Eat slow

I love eating, as a trained chef food is a passion for me. If it’s good food, It can be gone in seconds (I’m not kidding).


Eating slowly will help all of your gut enzymes to kick in and tell your brain that your full. It means you can reduce the chance of over eating by loads.


Take 20-30 minutes to eat your Christmas dinner, not only will you enjoy it more but it will help you keep yourself in check.


#3 Drink slower

For many people Christmas is a time for a drink or 2, or 3 or 4…..


Anyway alcohol is something which hides calories. It’s almost 2 times calorie dense as protein a carbs and yet it won’t fill you up.


One glass of wine can be up to 214 Calories!!!!

That’s a lot. Think about it if you have 5 then it’s an extra 1000 calories you’ve just had without realising.


Try sipping at your drink and make it last longer.


You can also try alternating between a glass of wine and a glass of water or whatever your preference is. This will help keep you hydrated as alcohol will dehydrate you and ease that headache in the morning.


Both of these will help you reduce your alcohol intake and also reduce those hidden calories.



#4 Only one plate of food

I love my Christmas dinner.

Turkey, pigs in blankets, goose fat roast potatoes and a pile of veggies and buckets of gravy and cranberry sauce.


Eat what you like, but only have one plate.


So any extra roasties or stuffing left in the tin should be left in the tin.


This means that you can enjoy all the good stuff of a Christmas dinner but without feeling guilty.



#5 A palm full of the sweet stuff

That tin of chocolates sits on the Side calling your name.


You try to ignore it but you just can’t.


That’s OK


Eating ‘fun’ food is part of the holidays, and banning yourself from it altogether will most likely result in a binge.


So I recommend to limit your self to a a hand size portion of choccy and sweeties to help curb your cravings without destroying you diet.


#6 Stop when your full

This is as always. Would you keep putting fuel in your car when it is full?

Of course not.

The same applies to eating normally and especially at Christmas. When your full, STOP!


If you leave food on your plate then so be it. A lot of people tell me “but that’s a waste of food, and I hate wasting food!”.


If that’s the case, don’t put as much in your plate. Be realistic on what you will be able to eat until your full.


You should have a good idea of what that would be.


The point is, you don’t have to eat that last roastie just because it’s left on your plate!



#7 Drink a pint of water before eating

If your really worried about Calories a sure fire way to make feel fuller Is to drink a pint of water or seltzer before you eat.


It will fill you up a little so you won’t be able to eat as much. It’s not as much fun but it is definitely a strategy that works.



So they are your 7 ways to help with keeping to your diet over the holidays.

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See you in the New Year!



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