dumbbell overhead extensions

[thewickedtruth]

do they really do much? I've noticed they're hard as hell even with lighter weight...but do they do about as much good as dumbbell kickbacks? If' so i'm dropping them...but they make my tri's sore as hell!

[The Squadfather]

do 'em with two hands and a heavy ass dumbbell, those always get me sore as shit, use a 130 pound or heavier db.

[thewickedtruth]

do 'em with two hands and a heavy ass dumbbell, those always get me sore as shit, use a 130 pound or heavier db.

my jew jerk gym doesn't go over 125's. It's why I'm not dumbbell pressing more than that already. 

[The Squadfather]

my jew jerk gym doesn't go over 125's. It's why I'm not dumbbell pressing more than that already. 

that's heavy enough if you're getting sets of 10-12 and full range reps.

[thewickedtruth]

that's heavy enough if you're getting sets of 10-12 and full range reps.

I was doing 160lbs and more with laying skull crushers...

and doing it with a dumbbell feels just like skull crushers which is what I think is another name for your exercise that you're describing..that bothered the fuck out of my elbow.

I'm hoping doing it unilaterally will help make up teh half inch difference in my left arm vs. my right.

and remember..those where laying skull crushers...i didn't hafta support the weight each rep, I'd rest it behind me on teh floor and reset each rep. I think I tried to go too heavy too fast and ended up irritating some bullshit in there. 

what do you think about doing them seated with a rop or straight bar extension one the cable?

[Cap]

I was doing 160lbs and more with laying skull crushers...

and doing it with a dumbbell feels just like skull crushers which is what I think is another name for your exercise that you're describing..that bothered the fuck out of my elbow.

I'm hoping doing it unilaterally will help make up teh half inch difference in my left arm vs. my right.

and remember..those where laying skull crushers...i didn't hafta support the weight each rep, I'd rest it behind me on teh floor and reset each rep. I think I tried to go too heavy too fast and ended up irritating some bullshit in there. 

what do you think about doing them seated with a rop or straight bar extension one the cable?

All of them are really good moves.  I personally am using overhead DB extensions again as it seems like the easiest way to get your mind connected to the triceps and I think there is more tendency to cheat during skullcrushers, but both are great for bulking.  It's easy to get strong on overhead DB extensions but if you lower the weight and concentrate on slow reps with a good squeeze, you will feel the difference.  As far as cables go, look up some of the posts in the training log area about Larry Scott.  His ideas about do kneeling cable extensions can jump start some growth with the added tension of cables that the muscles might not be used to. 

[Cleanest Natural]

I FIND THE ONE ARM DUMBELL VERSION TO WORK THE TRIS EXCELLENT.

[BEAST 8692]

db extensions are superior to kick backs imo, because you can get good stimulation of the long head of the tris with decent weight.

the further you bring the elbow back behind your head, the more stretch on the long head of the tris. i'd be careful of this though and use weight you can handle, especially if you haven't done them before, because you can easily tear the long head this way.

[Get Rowdy]

Dumbbell overhead extensions are great.  They feel better on my tris than anything else.

[jpm101]

If your doing overhead DB tricep extensions with two hands than your doing a French press, which can be better served when using a EZ bar for a lot of reasons. One arm DB extensions are a great exercise  for mass and also insuring that both triceps get equal development in size and strength. Gives better balance to both arms so one does not appear larger than the other (though by nature one arm may be a slight larger/stronger that the other). It may or may not be a good tricep exercise but it's rare to see any one doing tricep kick-backs for muscle mass.

There is the strict version where the bicep is pretty much held/pressed against the side of the head and the DB lowered close to the back of the head towards the opposite side of the shoulder. Takes more flexability, with more focus & stretch on the triceps. Some will have a training partner press and hold the working arm against the side of the head each rep.  Or lean against a wall, piece of equipment,etc to keep the exercised arm tight against the side of the head.

The other version is to lower the DB straight behind you. Some guy's will have the elbows pretty much pointing up in the air while others have the elbows a little more than a 90 degree angle, touching the delts every rep.  Any version can use cable's

Seen some guy's who work with a training partner, use a strap (judo belts  are good...thick and strong) rather than a DB/BB. Having the partner  behind him (usually sitting) and apply resistance (both ways..positive and negative...keeping the resistance on while fighting the negative pull back by the partner) while the BB'ers does full tricep extensions. Some of the more outstanding pumps I have ever seen are accomplished this way. If anyone have never experience doing positive/negative resistance in the same exercise, they are in for a big  surprise. Though most of the time these strap/bely tricep extensions are done while laying face down on a mat or bench, rather than standing. If ever doing positive/negative tricep extensions (can work well with the biceps...trainee is lying down on a mat, bench,etc for best angle) have it as the only exercise for whatever muscle group being worked. Good Luck.

[SirTraps]

My gyms d-bells only go up to 130, so for behind the head tricep presses i use the short barbell-i think its 25 pounds and put 2 45 pound plates on each side and work triceps with those.

         I also usually do skull crushers with 315 pounds, just quarter reps though.






































 

[pumpster]

If your doing overhead DB tricep extensions with two hands than your doing a French press, which can be better served when using a EZ bar for a lot of reasons. One arm DB extensions are a great exercise  for mass and also insuring that both triceps get equal development in size and strength. Gives better balance to both arms so one does not appear larger than the other (though by nature one arm may be a slight larger/stronger that the other). It may or may not be a good tricep exercise but it's rare to see any one doing tricep kick-backs for muscle mass.

There is the strict version where the bicep is pretty much held/pressed against the side of the head and the DB lowered close to the back of the head towards the opposite side of the shoulder. Takes more flexability, with more focus & stretch on the triceps. Some will have a training partner press and hold the working arm against the side of the head each rep.  Or lean against a wall, piece of equipment,etc to keep the exercised arm tight against the side of the head.

The other version is to lower the DB straight behind you. Some guy's will have the elbows pretty much pointing up in the air while others have the elbows a little more than a 90 degree angle, touching the delts every rep.  Any version can use cable's

Seen some guy's who work with a training partner, use a strap (judo belts  are good...thick and strong) rather than a DB/BB. Having the partner  behind him (usually sitting) and apply resistance (both ways..positive and negative...keeping the resistance on while fighting the negative pull back by the partner) while the BB'ers does full tricep extensions. Some of the more outstanding pumps I have ever seen are accomplished this way. If anyone have never experience doing positive/negative resistance in the same exercise, they are in for a big  surprise. Though most of the time these strap/bely tricep extensions are done while laying face down on a mat or bench, rather than standing. If ever doing positive/negative tricep extensions (can work well with the biceps...trainee is lying down on a mat, bench,etc for best angle) have it as the only exercise for whatever muscle group being worked. Good Luck.

Brevity man, brevity. This is ponderous.

As far as E-Z bar better than DB, nah that's totally personal preference. As far as the term french press that's widely misused for various exercises, just like skulls. Better to stick with the term extensions-lying, seated, etc.

As far as elbow positioning i've said for years that it doesn't matter, don't worry about it.

Straps are a good idea, much like using a towel to pump up. Nice for a change, but the downside that wasn't mentioned is that there's no way to gauge resistance so neither straps or towels can really form a regular part of the routine-sue resistance bands for the same effect that includes the ability to control resistance.

Whether they work or not you have to decide for yourself. Try different variations and see what hits that spot, that's what to use. That includes kickbacks.

[jpm101]

Any one is free to try a set of 10 reps of positive/negative resistance in the same set. Than learn for yourself how effective it can be over a weight used (BB/DB/Cables) If you need to gage any exercise by the weight/pounds use (and not the force of resistance), than you may be missing the whole point of building muscle mass.

Elbow position is very important, liken to the grip position on most exercises. Close, middle or wide elbow involvement can change the dynamic of any exercise. And also reduce and avoid potential joint injuries in some exercises.

Using an EZ bar will limit the awkwardness of using a DB when heavier weight is required. A EZ bar will also limit the danger of hitting ones head with a extending DB plate and not force the should joints too far back to avoid hitting the rear skull, as a DB might. I am in limited favor of DB tricep extensions (both hands) and they do have a part in any tricep program.  But when the DB gets over 150+ it just becomes a pain in the arse. Unless your working with a training partner who can hoist that DB into position without swearing at you. Why waste a lot of energy just to get a DB into position when that energy could be better use on the actual exercise it's self? Good Luck.

[SirTraps]

im calling bullshit on these 130-140 pound dumbbell tricep extensions, not only would that be very awkward-but it would also be stupid as it would destroy your elbow joints.

        This is an exercise where its not realistic to use a lot of weight if you stick to dbells.

[thewickedtruth]

im calling bullshit on these 130-140 pound dumbbell tricep extensions, not only would that be very awkward-but it would also be stupid as it would destroy your elbow joints.

        This is an exercise where its not realistic to use a lot of weight if you stick to dbells.

THey're talking the two handed version..also called skull crushers to some. No one moves that kinda wieght like that one handed PERIOD!

40lbs makes my fucking tri's sore for days and I know it's them and not the close grips because I was doing htem before and dind't have this kinda burn in them after.

[pumpster]

THey're talking the two handed version..also called skull crushers to some. No one moves that kinda wieght like that one handed PERIOD!

40lbs makes my fucking tri's sore for days and I know it's them and not the close grips because I was doing htem before and dind't have this kinda burn in them after.

Better to use extensions to describe, skulls aren't the same thing and aren't of much value either, IMO besides being dangerous.

140 lb. two-hand seated extensions aren't too heavy for some and won't hurt the elbows if a good warmup's included, if moderate reps are used, if there's not any bouncing, rests between sets are a minute or less to keep the area warm and if the individual doesn't feel any pain-varies from person to person there's no general rule on this hurting the elbows, not at all.

[The Squadfather]

im calling bullshit on these 130-140 pound dumbbell tricep extensions, not only would that be very awkward-but it would also be stupid as it would destroy your elbow joints.

        This is an exercise where its not realistic to use a lot of weight if you stick to dbells.

i wasn't talking about one handed extensions but two handed extensions which are very doable for most men to work up to eventually.

[SirTraps]

oh ok, my bad.  I thought you were talking about triceps kickbacks, i usually only go up to 80-90 pound dumb-bells on those.  Im sure wicked goes heavier.

[The Squadfather]

oh ok, my bad.  I thought you were talking about triceps kickbacks, i usually only go up to 80-90 pound dumb-bells on those.  Im sure wicked goes heavier.

you do 80-90 pound kickbacks?

[SirTraps]

 

[The Squadfather]

HAHAHAHAHA.

[thewickedtruth]

oh ok, my bad.  I thought you were talking about triceps kickbacks, i usually only go up to 80-90 pound dumb-bells on those.  Im sure wicked goes heavier.

lmfao I actually used to do 80lbs kickbacks and they didn't do shit...it's why I haven't done them in god knows how long.

[candidizzle]

there is absolutely no way squadfather can do any more than 85 lbs. 130's yeah fucking right. 

[CalvinH]

I have always liked dumbell overhead extensions.my gyms dumbells only go to 130 but for me thats enough,especially if I'm trying to do a set of 10.
but it can be a pain in the ass getting the weight up to start.

[pumpster]

but it can be a pain in the ass getting the weight up to start.

Ya, another good reason to brace your back against a pad with a flat surface on it to rest the DB before using it.