Cross-bench pullovers

GoLdeN M 07 · 06-29-2006, 09:30 AM

What r ur opinions on heavy cross-bench pullovers (http://body.builder.hu/videos/edzese...r_egykezes.gif but shows the guy doing lightweight) as a triceps brachii strengthening exercise.

Richie1888 · 06-29-2006, 09:48 AM

i use it

i dont have any stronger feeling towards it

and yes i use heavier weights than shown in the gif

GoLdeN M 07 · 06-29-2006, 02:46 PM

anyone else

mike456 · 06-29-2006, 03:03 PM

I see your routine, and I was told that it is not safe to go heavy with isolation (such as pull-overs for 4x3)

fufu · 06-29-2006, 03:33 PM

I hate free weight pullovers, the bother the fuck out of my shoulders.

GoLdeN M 07 · 06-29-2006, 07:59 PM

Quote:

Originally Posted by mike456

I see your routine, and I was told that it is not safe to go heavy with isolation (such as pull-overs for 4x3)

Its are not isolated, its a compound movement.

mike456 · 06-29-2006, 10:06 PM

it is a isolation movement

**CowPimp** · 06-29-2006, 10:56 PM

It will increase the strength of the tricep in its role during a pullover, but that might not carryover (At least not very efficiently) to pressing movmements unless you are also hypertrophying the muscle.

**Mudge** · 06-30-2006, 01:57 AM

Quote:

Originally Posted by mike456

it is a isolation movement

That is nowhere near an isolation movement. Off the top of my head I count at least half a dozen muscles being used. Dumbell flyes, are much closer to an isolation movement.

I dont like these heavy because they hurt my biceps.

blueboy75 · 06-30-2006, 05:27 AM

I screwed my rhomboid doing these at a medium weight which resulted in significant weakness in my left shoulder for 18-months. Could not do any pressing movements at all. Spent a fortune on myotherapy to get it back to 80%.

BigDyl · 06-30-2006, 07:05 AM

Quote:

Originally Posted by GoLdeN M 07

Its are not isolated, its a compound movement.

WHat in gods name do you have in your signature?

GoLdeN M 07 · 06-30-2006, 09:20 AM

Quote:

Originally Posted by CowPimp

It will increase the strength of the tricep in its role during a pullover, but that might not carryover (At least not very efficiently) to pressing movmements unless you are also hypertrophying the muscle.

yea but as i lift the dumbell my elbow is being extended, so its gotta do a better job on working the tricep brachiis than regular straight arm pullovers. Its just like a lying dumbell tricep extension exept there is a far greater range of motion.

And sorry mike but it is a compound movement. Both the shoulder and elbow joints are being moved. It works all the big muscles in the upperbody and more(chest, lats, triceps, triceps long head, rhomboids if thats a muscle, rear delts, wrists, and the abs).

**CowPimp** · 06-30-2006, 11:39 AM

Quote:

Originally Posted by GoLdeN M 07

yea but as i lift the dumbell my elbow is being extended, so its gotta do a better job on working the tricep brachiis than regular straight arm pullovers. Its just like a lying dumbell tricep extension exept there is a far greater range of motion.

And sorry mike but it is a compound movement. Both the shoulder and elbow joints are being moved. It works all the big muscles in the upperbody and more(chest, lats, triceps, triceps long head, rhomboids if thats a muscle, rear delts, wrists, and the abs).

That's some sort of hybrid pullover/tricep extension then.

GoLdeN M 07 · 06-30-2006, 11:42 AM

Quote:

Originally Posted by CowPimp

That's some sort of hybrid pullover/tricep extension then.

so it does a good job strengthening the tris right?

**CowPimp** · 06-30-2006, 11:46 AM

Quote:

Originally Posted by GoLdeN M 07

so it does a good job strengthening the tris right?

I guess. I still think pressing movements are going to be better for you in terms of strength. It's about the strength of your triceps in a coordinated movement pattern, not in some funky hybrid movement or isolated exercise.

ALBOB · 06-30-2006, 11:49 AM

If you're going to do triceps extensions then do them. If you're going to do pullovers then do THEM. Combining the two to try and make them something they're not is useless.

Pullovers are very good for lats. They offer SECONDARY stimulus to quite a few other muscle groups, including the triceps. But, if you want to fully stimulate your triceps, pullovers are not your best choice.

GoLdeN M 07 · 06-30-2006, 12:13 PM

alright you're right.instead of a tricep strengthener, im going to use cross bench pullovers as a mass building exercise since it works more mscles in the upperbody than any other upperbody exercise i know of. For pressing tricep exercises, should i start doing dips? What would u segest because im working on a new workout routine/plan? Just dont reccommend cg bench presses because im missing alot of things for that dont ask.

ALBOB · 06-30-2006, 12:45 PM

Try close grip bench presses.

(Sorry, couldn't resist.)

Do two handed, overhead DB extension................with a twist. Do them leaning back on an incline bench. Have the bench set at a relatively high angle, just not quite upright. When you lower the weight you can get a little extra stretch at the bottom of the movement, just like you were trying to do with the pullovers. But this exercise is more specialized toward what you're trying to accomplish.

GoLdeN M 07 · 06-30-2006, 12:53 PM

alright lol thabks. I still have a bb though so i could probably try it with that.

GoLdeN M 07 · 06-30-2006, 06:05 PM

Albob oh yea, thanks alot really but i think compound movement would be better for me towards strength for my triceps and besides im only 15 so i dont think i should be doing much isolated movements. Are there any others?

mike456 · 06-30-2006, 06:08 PM

dips, bench press, overhead press

**CowPimp** · 06-30-2006, 08:29 PM

Dips are fine. Pushup variations are good too. Close grip pushups, CG pushups with feet elevated, divebomber pushups, and perhaps eventually one armed pushups (Start with your arms elevated and work down) or handstand pushups can be used. Those last two are very advaned movements though.

**Mudge** · 07-01-2006, 12:09 PM

Quote:

Originally Posted by GoLdeN M 07

Albob oh yea, thanks alot really but i think compound movement would be better for me towards strength for my triceps and besides im only 15 so i dont think i should be doing much isolated movements. Are there any others?

Close grip bench presses are NOT an isolation movement. No matter the modification to a pull-over, I would not consider it a strengthening movement for the triceps at all.

Close grip benches or 2 arm overhead dumbell presses are my favorite for strength movements, dips could be another for some people but my shoulder does not agree with them. Decline bench close grips, also very punishing.

I finish typically with heavy pushdowns, and I train for strength. Pullovers? Nowhere to be found in my routine.

GoLdeN M 07 · 07-01-2006, 01:34 PM

Quote:

Originally Posted by CowPimp

Dips are fine. Pushup variations are good too. Close grip pushups, CG pushups with feet elevated, divebomber pushups, and perhaps eventually one armed pushups (Start with your arms elevated and work down) or handstand pushups can be used. Those last two are very advaned movements though.

lol o dont worry about one arm pushups. I can do 26 regular one armers with my right arm and 20 with my left. I read 'the naked warrior' a while ago by pavel and it helped.

They're bad for the joints so i stopped doing them 2 years ago and i would continue doing them but since im going to start benching when i think my tris are strong enough i dont want any bad joints affecting anything. After stopped doing them i had fucked up joints for about a year.

Anyway dips might be alright. I would prefer something that didnt work the front delts but ok. Are pushdowns good for strengthening the triceps and if so is there a way to do them with a bb or db.

**CowPimp** · 07-01-2006, 03:13 PM

Pushdowns are okay if you are looking for an isolation exercise.

GoLdeN M 07 · 07-02-2006, 10:49 AM

ok then what exercise would u recommend?? Are dips great for me?

**CowPimp** · 07-02-2006, 01:54 PM

Quote:

Originally Posted by GoLdeN M 07

ok then what exercise would u recommend?? Are dips great for me?

Dips are a good choice, yes.

GoLdeN M 07 · 07-02-2006, 08:46 PM

alright thanks.

06-29-2006, 09:30 AM	#1
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	Cross-bench pullovers What r ur opinions on heavy cross-bench pullovers (http://body.builder.hu/videos/edzese...r_egykezes.gif but shows the guy doing lightweight) as a triceps brachii strengthening exercise.

06-29-2006, 09:48 AM	#2
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,179	i use it i dont have any stronger feeling towards it and yes i use heavier weights than shown in the gif
	When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

06-29-2006, 03:03 PM	#4
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	I see your routine, and I was told that it is not safe to go heavy with isolation (such as pull-overs for 4x3)
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

06-29-2006, 03:33 PM	#5
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,447 Photos: 7	I hate free weight pullovers, the bother the fuck out of my shoulders.
	fufu's 1337 Journal Your diet will set you free.

06-29-2006, 10:06 PM	#7
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	it is a isolation movement
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

06-29-2006, 02:46 PM	#3
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	anyone else

06-29-2006, 10:56 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	It will increase the strength of the tricep in its role during a pullover, but that might not carryover (At least not very efficiently) to pressing movmements unless you are also hypertrophying the muscle.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-30-2006, 05:27 AM	#10
blueboy75 Registered User Join Date: Nov 2004 Location: Melbourne Posts: 275	I screwed my rhomboid doing these at a medium weight which resulted in significant weakness in my left shoulder for 18-months. Could not do any pressing movements at all. Spent a fortune on myotherapy to get it back to 80%.

06-30-2006, 11:49 AM	#16
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,174	If you're going to do triceps extensions then do them. If you're going to do pullovers then do THEM. Combining the two to try and make them something they're not is useless. Pullovers are very good for lats. They offer SECONDARY stimulus to quite a few other muscle groups, including the triceps. But, if you want to fully stimulate your triceps, pullovers are not your best choice.
	Rules? You mean we have RULES for that???

06-30-2006, 12:13 PM	#17
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	alright you're right.instead of a tricep strengthener, im going to use cross bench pullovers as a mass building exercise since it works more mscles in the upperbody than any other upperbody exercise i know of. For pressing tricep exercises, should i start doing dips? What would u segest because im working on a new workout routine/plan? Just dont reccommend cg bench presses because im missing alot of things for that dont ask.

06-30-2006, 12:45 PM	#18
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,174	Try close grip bench presses. (Sorry, couldn't resist.) Do two handed, overhead DB extension................with a twist. Do them leaning back on an incline bench. Have the bench set at a relatively high angle, just not quite upright. When you lower the weight you can get a little extra stretch at the bottom of the movement, just like you were trying to do with the pullovers. But this exercise is more specialized toward what you're trying to accomplish.
	Rules? You mean we have RULES for that???

06-30-2006, 12:53 PM	#19
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	alright lol thabks. I still have a bb though so i could probably try it with that.

06-30-2006, 06:05 PM	#20
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	Albob oh yea, thanks alot really but i think compound movement would be better for me towards strength for my triceps and besides im only 15 so i dont think i should be doing much isolated movements. Are there any others?

06-30-2006, 06:08 PM	#21
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	dips, bench press, overhead press
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

06-30-2006, 08:29 PM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Dips are fine. Pushup variations are good too. Close grip pushups, CG pushups with feet elevated, divebomber pushups, and perhaps eventually one armed pushups (Start with your arms elevated and work down) or handstand pushups can be used. Those last two are very advaned movements though.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-01-2006, 03:13 PM	#25
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Pushdowns are okay if you are looking for an isolation exercise.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

07-02-2006, 10:49 AM	#26
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	ok then what exercise would u recommend?? Are dips great for me? Last edited by GoLdeN M 07 : 07-02-2006 at 11:22 AM.

07-02-2006, 08:46 PM	#28
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 692	alright thanks.

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