I took a month off training because elbow infiamatory (not related to weights but because of powercasting), friday my elbow size looked normal so I went to my cave 🙂
so I did a good warm up, then decided to use a sort of superslow cadence (15sec negative,2 sec positive) with lighter weights to preserve my right elbow from heavy presses…
used 60 kg (130ish lb) on the barbell, flat bench press, have to say that first reps were a joke, but then ss started to work, did 120′ TUL , racked the barbell for 10 sec and did other 2 reps.
well, I was really tired at the end and breathing like a running dog.
I did just bench press because I wanted to understand and touch with my hands the role of triceps on this excercise (aka doms).
DOMS the next day were 10 in the triceps and 6 in the chest (also frontal delt worked really hard but because of no doms in this area is difficult to rate it…).
Now I still have triceps doms while chest is painless.
it seems to me that only way to really work chest is with a pre-exhaust type routine , triceps is too much weak compared to chest so any bench press/dip movement really train triceps,delt first and chest second.