5/3/1 and weighted push ups

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Joshy6442

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hey, so I'm running the 5/3/1 program and I was wondering if it was wise to replace dumbbell bench with weighted push ups (5x15). I'm doing the triumvirate and my weakspot was always my triceps and I feel like I'm not getting enough work on them with the routine as it stands.

This is the upperbody part of the triumvirate routine

Mon: Ohp: 115x3, 135x3, 150x3+
Dips: 5x15 w/ weight
Chin ups: 5x10 w/ weight

Wed: Bench: 185x3, 215x3, 240x3+
Dumbbell Bench: 3x15@75, 2x15 @70
Dumbbell Row- 3x10 @95, 2x10@90

any response is appreciated!
 
I love 5/3/1, it's what I base my lifting on. My question is why do you think weighted push ups are the best way to increase your triceps strength? I've always been a huge fan of close grip benching for triceps size, along with dips (and you already do those.) If you really want to do weighted push ups, I would consider switching them with dips (so its Mon Press/Push up, Wed Bench/Dips) just so you can attack the assistance work a little harder. If you instead want to try CGBP, I'd say replace those with the push ups in the same way I just said.

Just out of curiosity, what is the rest of your program?
 
It's just from personal experience that push ups work my triceps the most. Maybe its not a good assumption but it's because I get the most pump in my triceps after doing push ups. Yeah I feel my tris being worked in dips and dumbbell/close grip bench but they are stubborn to grow. The rest of my routine is just oly lifts and some squatting on the days already mentioned. I don't do the full 5/3/1 as I'm coming back from an injury and just getting back into lower body work
 
Hey everybody is different, if you feel you get the most pump out of push ups that might be better for you. I've never used them, but a lot of people swear by board/rack presses for triceps growth, so that's something to consider as well. I know you're running triumvirate and doing any more that 3 exercises wouldn't be triumvirate anymore, but what about doing CGBP and then a couple sets of push ups as a finisher?

Also, what are you're overall goals and your total schedule? Are you training for anything or just trying to get stronger? That could have an effect on how much volume you should include.

That sucks about the back injury, deadlifts are my favorite exercise and I've really improved a ton with them under 5/3/1. How do you program your olympic lifts with 5/3/1?
 
It really doesnt matter what you do after your big lift in my opinion. If you like doing push ups, do push ups. I've basically quit doing assistance and just do more of the main lift. I never seem to get any benefit out of picking this and that assistance lift, and then try to track it and progress on it. It just gets annoying. Of course just doing the main lift could be incredibly boring to some and I understand that as well.
 
If you want to do it, then do it.

The whole point of 5/3/1 is it's versatility and simplicity.
 
I invested in a 150lb and a 50lb weight vest to do pushups. I use chains too. They work my chest just fine. Not as dominantly as benching but good enough none the less. The shoulder effect on the pushup is much better than on the bench.
 
JRT6 said:
I invested in a 150lb and a 50lb weight vest to do pushups. I use chains too. They work my chest just fine. Not as dominantly as benching but good enough none the less. The shoulder effect on the pushup is much better than on the bench.
Click to expand...

how do you feel it works your tris?
 
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