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Getbig Bodybuilding Boards => Training Q&A => Topic started by: mesmorph78 on June 26, 2009, 11:38:53 AM
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I read about these in md mike libertore does them and experimented with them today
awesome..... movement
lying one arm tri extensions
which essentially is like skullcrushers but done with one arm at a time dumbell going behind the head
great excersise definetley will keep that in my line up
anybody ever try these?
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I did two arms today, using DB's instead of a Barbell.
Sometimes I use both arms, with my head off the bench, and my finished position is where my arms are parallel with the floor, these I've seen called as "Adams Extensions." They really kill my arms.
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That 2 handed version is something i've been suggesting for years, it doesn't get any better than that.
I tried 1 arm extensions in the 70s, didn't like them much both because they put more pressure on the elbows and because the extra balance required didn't make it as good, to me.
But after reading this today i decided to try them again in this afternoon's workout. I did 1 arms fully bent over, using an overhead cable. What i'd suggest, to get the most out of 1 arms:
-If you do them seated with DBs, alot of people find these eventually hurt the elbows due to the angle of the resistance, in which case modify the ROM a little to avoid that. Martinez for example, lowers his elbow more and says this keeps the pressure off the elbows.
-Use cables - you not only get the constant tension, you also have a much larger range of possible angles to try, PLUS the resistance comes at you in different ways from free weights-it's easier to transfer the pressure to the muscle and off the elbows.
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I do seated ones, probably should try them lying down but always seems to turn into pullovers with me anyway.
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seated kills my elbows but hit the lng head...
this lyng one arm dumbell is really good .. didnt go heavy my heviest set was 40's for 15 reps i used ut as a finishing movement .... my tris a sore today.... my arms usually never get sore
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I read about these in md mike libertore does them and experimented with them today
awesome..... movement
lying one arm tri extensions
which essentially is like skullcrushers but done with one arm at a time dumbell going behind the head
great excersise definetley will keep that in my line up
anybody ever try these?
if you mean holding them like a "hammer", then yes i do this from time to time.
really good..
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I read about these in md mike libertore does them and experimented with them today
awesome..... movement
lying one arm tri extensions
which essentially is like skullcrushers but done with one arm at a time dumbell going behind the head
great excersise definetley will keep that in my line up
anybody ever try these?
I do these except, I use two dumbells @ the same time.
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ill try this...
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if you mean holding them like a "hammer", then yes i do this from time to time.
really good..
yes.... exactly... I do them a dumbell each hand sometimes.. but doing them one arm at a time is superior... very good tri movement... like i said i try to keep my upper arm (bicep) stationary right beside my ear so u get a full stretch.. hits my tri nicely
8)
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good tri exercise
i also use a triceps bar
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good tri exercise
i also use a triceps bar
My sentiments, at the top of the tree for extensions along with a "super E-Z curl" bar or 2 hands around one DB. Those two bars have never been widely available or popuar but are in fact the best bars when it comes to extensions. There was another bar like those that used to be available in the 70s but i never see it anymore.
I find the 2 handed stuff more effective; the only real value for 1 arm to me is to ensure that both sides get the same treatment, if one arm doesn't quite balance with the other.
Super E-Z curl:
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Often a simple EZ bar is used
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Personally, I love db extensions (one arm at a time) where you extend overhead, or perform them lying on a bench, but bring the db across your body......in other words, bring the db across your chest, and then back to full lockout. This movement will focus on your outer tris. I have noticed such a dramatic change in my triceps development due to this exercise.
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Personally, I love db extensions (one arm at a time) where you extend overhead, or perform them lying on a bench, but bring the db across your body......in other words, bring the db across your chest, and then back to full lockout. This movement will focus on your outer tris. I have noticed such a dramatic change in my triceps development due to this exercise.
Agreed, crossing over with a DB or pulley makes a big difference on really hitting the outer heads.
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Agreed, crossing over with a DB or pulley makes a big difference on really hitting the outer heads.
personally i like the stading cable version with 1 hand at a time... for some reason they don't bother my elbows at all... and the constant tension is nice because i often do them at the end of the tri workout
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personally i like the stading cable version with 1 hand at a time... for some reason they don't bother my elbows at all... and the constant tension is nice because i often do them at the end of the tri workout
Ya as i mentioned in an earlier post cables are better for me in general as they don't hit the joints as much and there are more angles available.
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I've been using these recently. Charles Glass has his clients do them. It's a cable pushdown using the close grip attachment you would use for cable rows for example. Have your knuckles face each other and elbows flared out. I can't find the vid.
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I've been using these recently. Charles Glass has his clients do them. It's a cable pushdown using the close grip attachment you would use for cable rows for example. Have your knuckles face each other and elbows flared out. I can't find the vid.
i do these some times as well hits the outer part of the tri nicely
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i do these some times as well hits the outer part of the tri nicely
meso have you ever tried those close grip presses on the machine?
They look very good..
At 3:57
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meso have you ever tried those close grip presses on the machine?
They look very good..
Funny because those are essentially the close-grip smith's i've suggested that kick ass even though many here dismiss them. Lots of people who hate the smith for various reasons don't give it a real chance i think. That machine's similar to smith though not exactly the same0but with experimentation with different variations the smith would give you something similar.
While it's true that sometimes it's not the best choice for certain exercises, there are various pressing motions in which they're actually better if given a serious chance without bias-you have to try different variations to find out what hits the spot before writing it off. For example the use of partial ROMs that i'm big on, they make a difference in this context.
I used to do the same thing on the universal machine, putting a bar across the handles to make neew exercises.
Those guys know a lot yet they still make the mistake of doing skulls, though they're not as bad as they could be.
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meso have you ever tried those close grip presses on the machine?
They look very good..
At 3:57
i have ...not really a fan of those...
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My elbows don't like the 1-hand extensions, so I tend to use this bar as well.
good tri exercise
i also use a triceps bar
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did these today
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did these today
Old skool; very rarely done anymore. IMO it's better to do these with a slight cheat to make them more effective.
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did these today
God, it's been a while since I've done them! I might give them a go next week after seeing that.
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Nothing beats close grip bench presses for overall tricep development.
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I am limited with what I can do right now for tri's because of my elbows killing and it sucks. I normally do close-grips with the Olympic bar, overhead dumbell extensions, pushdowns and dips. The first two are out for the moment, they hurt the elbows too much. Any form of extension, yeah right. Pushdowns I can kind of do with wide elbows and not complete lockout and dips aren't too bad, surprisingly. I just wish there was a way to do the heavy duty exercises without effecting the tendons. Not physically possible of course..
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I just wish there was a way to do the heavy duty exercises without effecting the tendons. Not physically possible of course..
There are, once you experiment and find the nuances. You need to try different grips that are easier on the body, avoid straight bars for example and keep the reps higher. Once you put the time in you'll be able to find some form of each exercise, assuming you first rest and let the areas recover back to normal.
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True heavy duty exercises will require tendon/ligament/joint involvement, of course. But there are way's to make 10lbs feel like a lot more. Actually bi-passing the extreme tension felt on those tendons/ligaments/joints. And having the muscle it's self handle the bulk of the work.
A few come to mind. The old One and One Half system. Excellent for muscle size and more joint friendly due to the much lighter weight used. As are 21's, another effective scheme that does not require a lot of weight. As for an exercise, the Bent arm pullovers (BB/DB) is very good. As are Push Backs/Push Off's. Great advantage here because the shifting of bwt, as you are doing this exercise, can make the resistance feel like 10 to 100+lbs. KickBacks, as offered by Mass04, are good. Though I might suggest using DB's because of the grip advantage obtained.
A proper hand grip can be important, but just as important is the elbow placement in most any exercise. Elbow position can added unwanted stress, or reduce it greatly, on the movement of a joint.
If still having problems with the elbows, even with the lightest weight, than take 2 or 3 weeks away from the cause of the problem. To my way of thinking, direct extension exercises (overhead/lying) are not needed and may cause more trouble than they are worth for most men. Personal view...that's all...compound movements can be most effective for tricep mass in the long run. Exception might be tricep pushdowns or tricep pressdowns. Good Luck.
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Pullover & press + Dips = huge Triceps...
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I dunno dips seem to hit my delta and chest a lot more than they hit my tris
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Agree you don't see that hardly anymore but many of the oldtimers in my gym swear by these and also wide grip barbell pullovers. Everybody uses cables and machines these days. I personally use kickbacks in conjunction with seated dips with plates loaded on my thighs. This gives me a killer pump!
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I dunno dips seem to hit my delta and chest a lot more than they hit my tris
How are you leaning? Fwd, or are you straight up and down...And how are doing with the palms facing inward dips?
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i dont lean foward....
i use all kind of hand variations
knuckles facing each other... knuckles facing fowards or standard grip..
the standard grip above the rest hits my chest a lot more than tris...
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i dont lean foward....
i use all kind of hand variations
knuckles facing each other... knuckles facing fowards or standard grip..
the standard grip above the rest hits my chest a lot more than tris...
Standard dips are generally better for chest than tris, unless you learn exactly how to do them to emphasize tris. I've always said that the best form of dips for tris are either bench dips (Fox) or dip machine (Dillet). In these versions the movement's easily as good or better than close grip bench presses; i prefer them. Regular dips work for some on tris but just like close-grips do nothing for others, unless done in a specific manner that isolates the tris better-something like doing chins or bench presses in a specific way rather than in the usual way, it hits the muscles better when done a little differently than the norm.
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How are you leaning? Fwd, or are you straight up and down...And how are doing with the palms facing inward dips?
Exactly; if dips aren't done in a specific way you don't get the mind-muscle combination and it doesn't work that well for tris.
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i dont lean foward....
i use all kind of hand variations
knuckles facing each other... knuckles facing fowards or standard grip..
the standard grip above the rest hits my chest a lot more than tris...
Thought you might like this
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Standard dips are generally better for chest than tris, unless you learn exactly how to do them to emphasize tris. I've always said that the best form of dips for tris are either bench dips (Fox) or dip machine (Dillet). In these versions the movement's easily as good or better than close grip bench presses; i prefer them. Regular dips work for some on tris but just like close-grips do nothing for others, unless done in a specific manner that isolates the tris better-something like doing chins or bench presses in a specific way rather than in the usual way, it hits the muscles better when done a little differently than the norm.
i also like the dip machine for tris.......on a side note......I receive a tremendous pump in the chest and tris when using the dip machine. I lean forward slightly and get a great pump in both bodyparts........regardi ng close grips.....I get a crazy pump in my tris but seem to get my inner pecs worked sensationally as well. Both movements are outstanding!!!
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Thought you might like this
Those guys are both examples of BBs who have just standard knowledge and never did much out of the ordinary in terms of techniques-which didn't matter much considering their development, given genetics and hard work. In the following video Coe who is much older and more experienced and IMO more well thought-out and a student of training who trains smarter. Guys like Levrone, Ray and DeMayo don't strike me as particularly intelligent and IMO are textbook examples of BBs who don't provide much insights on training beyond the very standard stuff.
Did it make a difference you might ask..i would say that the little nuances those other guys missed likely made a difference in maximizing potential, but guys like that had great genetics that would benefit even without doing the best possible exercises. IMO those guys excepting Coe probably hadn't experimented much and didn't know the differences slight variations can provide.
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both kevin and shawn have amazing tris reverse grip pressdowns never really did anything for me...
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Anytime I change my tricep workout I always end up coming back to cable pushdowns, skullcrushers, dips.
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Flex Wheeler vs. Phil Heath
2 Flex Wheeler vids showing him doing arms, notice the similarities with the Phil Heath vids...
both do tricep machine dips
Flex
Phil
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flex looks better.....
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flex looks better.....
;). I looked his Hardbody DVD--arms chapter, before I did tris....Holy Hell, I had a pump...when I get my size up I will post pics...a couple of months
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I read about these in md mike libertore does them and experimented with them today
awesome..... movement
lying one arm tri extensions
which essentially is like skullcrushers but done with one arm at a time dumbell going behind the head
great excersise definetley will keep that in my line up
anybody ever try these?
i hate any one arm excersise,.. i prefer 2 arms together in all movements, this saves time and also helps more to build symmetry between both sides..
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to be fair i prefer 2 arm movements ... but that one arm lying extension felt goof
the one arm seated overhead kills my elbows.. so i find the lying extension an alternative..
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to be fair i prefer 2 arm movements ... but that one arm lying extension felt goof
the one arm seated overhead kills my elbows.. so i find the lying extension an alternative..
Here is a variation that I haven't seen before...go to 2:00 in the video
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Thats the excersise Im talking about....
great post
strong guy too
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more inspirational video to watch that 90% of pro bbing videos he is strong and moving weights...
not making excuses .. oh its a low carb day
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(http://i183.photobucket.com/albums/x263/timeamajorova/parallelbars.jpg)
I have a miniature set of these. Trying to suspend yourself with your legs straight out is not an easy feat.
It kills the abs and especially the triceps. I also have the C-clips for the ground. They were originally intended for chest pressing with a greater range of motion.
You can also position them so that you have on at each side, sit on the ground, and then lift and suspend your body with your legs pointing straight ahead.
Kills them tripuppies. (If you can manage to lift your ass offa the ground)
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Nothing better than close grip bench presses and weighted dips imo.
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When you say close grip presses, how close do you mean?
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I read about these in md mike libertore does them and experimented with them today
awesome..... movement
lying one arm tri extensions
which essentially is like skullcrushers but done with one arm at a time dumbell going behind the head
great excersise definetley will keep that in my line up
anybody ever try these?
Yep, it's one of my favs for several reasons; you can put more focus on your weak side (I always start with my left arm), it's more comfortable for your wrists than a locked grip does and you can do negatives easily by spotting with your other arm during the concentric part. I also like the cable version with a rope attached.
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good post man i neverthoughtabout oin negatives.... will try those