machinehead

hello,

untill yesterday i was doing those exercises:
rep between 6-10
pushdown with rope 3 sets
dumbell one arm triceps extension 3 sets
pushdown with high pulley 3 sets.

a month ago i did barbell lying triceps extension, but i dont like this exercise.

i want to know if those 3 exercises good or should i change this?

Mudge

They are ok movements sure.

I like close grip benches for 4 sets, then I will finish with some pushdowns or dumbell overhead presses, often 2 arm not 1. I prefer to use more weight, rather than less.

With a one arm overhead press I may use 45s where with 2 arms I will use as high as 150s, pounds not kilos of course.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

min0 lee

Love the close grips. I do like to change it a bit.

ST240

i hate close grip... it feels like other parts of my body get more of a work out than my triceps.

you could throw in some skull crushers, theyre great but hard on your elbows

min0 lee

I love tthem but my elbows scream when I do them.

j rizz

what bout weighted dips?..
this other excerise i liek alot is.. get an incline bench w/ a curl bar... lay on the incline and take the curling bar and bring it behind your head and extend up.. its similar to skull crushes except its on an incline..it takes the stress off my elbows

DeadBolt

similar to a french press it sounds.

i like weighted dips, cg bench, skull crushers, french presses, pusdowns, and kickbacks. I don't like doing single arm ext's b/c it puts top much stress on my shoulders.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Mudge

Probably going too narrow then. My hands are about an inch closer together on each side compared to hers, my ring finger is where the knurl of the bar just begins.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

DeadBolt

Agreed...the day I opened my grip up some I found less pains in the elbows and shoulders and felt more concentration in my tri's.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

BigDyl

Is that a dude... ?

Total ownage.

BigDyl

Yeah i grip my thumbs right where the rough par of the bar meets the smooth part.

Total ownage.

j rizz

what is the purpose of the chains towards the end of the bar.. is it attachted to extra weight??? why cant she just put more weight on.. wtf is up witth that

WilliamB

Thanks for the graphic of the close grip bench. I never did like CG bench but I think my grip was FAR and i mean FAR to narrow. I practically could touch the tips of my thumbs together.

machinehead

thanks for replys

close grip bench press - the prob with this exercise that the triceps dont work very hard, the chest get involved and because of that this exercise not good.

dips - my triceps not strong enought for that, i tried to do chest dips and still i can do max. 3-4 reps

any other suggestions for exercises?

KarlW

WRRRRRONGGGG !!!!!!!!!!

CG builds the triceps, sure it hits the chest somewhat but if you get the form correct the triceps do a lot of the work. Grip width is such that your elbows come down by your sides as you bring the bar down to your naval (or there abouts).

That's OK you'll get stronger and reps will increase. You could use a dips assist machine if you have access to one.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

Pumpster

Close grips aren't for everyone, despite the hype; nothing to do with form or grip. Depends on your build. Like many, they do nothing for me, and like regular benches, are tough on the shoulders. I get a lot more out of bench dips, which are more direct and easier to do than regular dips. Skulls and incline skulls, with 2-hands around a dumbbell or E-Z curl bar.

To avoid elbow probs, don't do skulls as the first tri exercise, and always include a couple of light skull warmups.

Another variation that is easier on the elbows is the pullover and press. Lying on the bench with the dumbbell or E-Z curl on the ground behind the head, use a pullover movement to pull it up but then halfway through the motion convert to an extension movement to above the head. Easier on the elbows and a great pump.

DeadBolt

...............

It is a powerlifting thing....it had something to do with the driving force and getting through sticking points. Cowpimp or some fo the other guys who have been performing routines that incorporate them could better help you understand the full importance of them though.

With proper form there is no other exercise better then CG's in my opinion. If you get it right your tri's will be getting hit pretty hard after a good set of these.

Don't sweat the dips. In no time those reps will increase. Try using an assisted machine, get someone to spot you by holding your legs, or simple do some bench dips until you can get them on your own. They are just like pullups though if you don't work at it they wont progress as fast. You need to keep doing them to get good.

If your form is correct there should be little to no shoulder problems or tension. I have recently figured out why I have had so many problems with benching but not my cg's and am currently perfecting it. Form is essential here and if its off just a little bit the whole thing gets screwed up.

As for bench dips...I use to like them but now am not to crazy about them. Yes they do hit the tri's very hard but they put more tension on my shoulders then regular and cg benching does hands down. Once I started to increase the weights the shoulders stopped likeing it so much LOL. I am only up to about 4 plates or so when it comes to them and I still can't figure out how guys in my gym can handle 7 or 8+. And its killer on the knees IMO.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Mudge

It adds weight to the end of the repetition, just like a band. All techniques those who bench big weights use. Not something bodybuilders do.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Johnnny

Try incline tricep skull crushers with an e-z bar
tricep dips weighted
& 1 arm cable pushdowns

Pumpster

Close grips don't work for many, and it's usually nothing to do with form. Rather, it's physiology and bio-mechanics-body type, height, arm & shoulder lever length, tendon and ligement strength, etc. You've proved this variance with your own contrary experience on bench dips, which shift the center of gravity off the shoulders and don't hurt my shoulders at all.

Many respond differently to different exercises-only some find bench presses the best thing for chest, to use only one example.

Can't just go by the book or by any universal assumptions. Too easy, too simplistic.

ChrisROCK

I find close-grips, skulls and dips to be the best mass builders.

Maximus:
"What we do in life, echoes in eternity."

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"Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

machinehead

people, thanks for the replys!!!