Blastin' Those Triceps

[dr_hazbun]

as told by Jamie Caporosso in August's edition of PL USA

'Triceps have to be one of the biggest assets to a big bench. One of my favourite exercises to hammer the tris was the elbows out tricep extensions with dumbbells. I say was because I finally figured out a better way to maximize the motion. It always seems that with this motion as soon as you get stonger at it, you start limiting the range of motion. Why? because the size of the dumbbells start compromising your range of motion. Basically because the stronger you get, the bigger the dumbbells get and when you fold your arms in, the head of the dumbbell limits your range of motion. This variation of the exercise really helps you get that range of movement while maintaining the elbows out angle that you are looking for.'

He then posts a link of him performing the movement.

http://www.xxxpowerlifting.com/ExerciseIndex.htm

(click on JCAP tricep extensions)

These look cool. What do you lads think?

[Keith Ellis]

do you think these would have a decent effect on someones bench press,

ive looked at both metal melitia and westside barbell bench routines,

where westsie advocate the use of extension exercises, metal melitia seem to say they have no benefit to your bench press and to just stick with pin presses and board presses.

[dr_hazbun]

To be honest, the only assistance I've found to work on my bench is the close grip bench press. It's as simple as that. If my close grip gets stronger, then my bench gets stronger.

I don't do pin or rack presses as I think they're of little/no use to the raw lifter who's weakest just off the chest. Instead, I pause every rep I do in the gym (sometimes exaggerated pauses) which I think is very productive.

[Matt M]

I like extensions, (overhead with an EZ bar normally), but I cant see those cable things making a huge amount of difference myself.

Looks like the sort of thing a BB'er would be doing in a lead up to the Olympia Video.

[cornelius parkin]

Looks like the sort of thing a BB'er would be doing in a lead up to the Olympia Video.

:p

I have done moves like that and TBH for me nothing besides heavy dips and narrow bench have done any thing for benching power or size, then again i dont have a farking clue when it comes to benching:mrgreen:

[Funky_monkey]

Close grips and boards are pretty much the only things that work for me. Boards also allow me to use some big weights, which comes in handy when i put my shirt on.

[Doc D]

That exercise looks pretty useless to me, be it for developing strength or mass.

If one is insistent on using cables, kneeling rope extensions are pretty good for light/pumping work, as long as one can maintain position; the stretch will cetainly satisfy DOMS addicts. Dunno if they are any use for 'power' though. I tend to find that heavy flat EZ extensions have a decent carry-over to pressing, and for triceps hypertrophy (if not elbow health), they are far superior (for me) to pressing work. It was a revelation to me years ago when I figured out how to do them productively...

[Ian Watkins]

Allthough in a newbie here, In my opinion i found weighted bench dips really work the tris and I found poundage increses with my benching into the bargain

[Rob Thomas]

"Triceps have to be one of the biggest assets to a big bench"

Couldn't agree more.

[Carl]

Rob, is there any chance you could write out your bench routine mate?

[Tannhauser]

It was a revelation to me years ago when I figured out how to do them productively...

Any chance of you expanding on this?

[Doc D]

Any chance of you expanding on this?

Certainly. 'Correct form' which involves lowering to forehead, preventing elbows from straying outwards, etc. tends (for me) simply to limit weight and increase stress on the elbows. For me, it is far more productive to let elbows come out as far as they want and to lower the bar behind my head (so that it contacts with pretty much the centre of the top of my head) - this places less stress on my elbows, lets me use heavier weight, and is more effective for increasing size and strength. Once I'd discovered this, I went through a period of adding 2.5kg to the EZ bar every week for a few months, resulting in the discovery that contrary to assumptions predicated on my previous response to 'correct' extensions, I actually had pretty decent genetics for triceps growth (NB that this was back in the 80s when I was starting out with bodybuilding style routines - if I'd been doing some sensible strength-orientated training, I would probably have made this discovery earlier).

Generally (and I apologise to those who are interested only in power), I've found that my triceps 'grow' best through extension work - the best pressing type of movement for my triceps is probably 18" parallel grip log presses on the floor, although dips can work OK (even if I fear for my shoulders). I also like extensions which involve a good stretch - e.g. seated db extensions, kneeling cable extensions, PJR pullovers - and not solely through correlation of DOMS with hypertrophy.

[kyle]

close grip shoulder width board presses are one of the best tricep exercises there is,straight up+down or bouncing of the board is crap,they need to be done by taking the bar low onto the board sinking it,almost letting go then firing up+back. i normally do these after shoulders on a seperate day from normal bench day for sets of 5.

[Tannhauser]

Certainly. 'Correct form' which involves lowering to forehead, preventing elbows from straying outwards, etc. tends (for me) simply to limit weight and increase stress on the elbows. For me, it is far more productive to let elbows come out as far as they want and to lower the bar behind my head (so that it contacts with pretty much the centre of the top of my head) - this places less stress on my elbows, lets me use heavier weight, and is more effective for increasing size and strength.


I like the logical cut of your jib.

Right-ho, I'll have a go at these. Ta.

[Doc D]

close grip shoulder width board presses are one of the best tricep exercises there is

These work better for me with a log - the parallel grip puts my upper arms into a more natural position for CG pressing, and the circumference of the log itself has the same effect as lowering to a 2-board. But I always have been terrible at bench, and so any of my comments regarding triceps training should be evaluated with this deficiency in mind!

[cuntos]

For me, it is far more productive to let elbows come out as far as they want and to lower the bar behind my head (so that it contacts with pretty much the centre of the top of my head) - this places less stress on my elbows, lets me use heavier weight, and is more effective for increasing size and strength.Same here Doc D. Although if you do them like this at a public gym you will get lots of people trying to help you to correct your technique, which has caused my elbows to kill on more than one occasion (when I was foolish enough to listen).

[beerdrinkintim]

I used to do an exercise and I can't remember what we called it. You will need 4 boards (1.5 inch American) and a partner. Its just a benching movement. Take a slightly narrower grip than usual and do 5 reps, pause at the top and have your partner add a board, do 5 more reps add a board and so on. Its a tricep killer and also a benching movement.

[altug]

I used to do an exercise and I can't remember what we called it.

Westside guys call it 'triceps death'

[n.die_BEAST]

JM presses are superior to close grip bench presses for isolating the triceps since they prevent assistance from the shoulders. They should be done heavy. 5-3 reps. Here is a link on how to do them http://uk.youtube.com/watch?v=NxfzWbEKd6s. If you are going to do close grip bench presses you might want to do them on an incline like they do at WSB. This takes the lats out of the equation placing more force onto the triceps.

[Young_One]

Just seen this thread. What do people think about seated dips? They seem to focus more on triceps than normal dips and you can add alot of weight to your lap. They are quite stressful on the shoulders mind..

[Reevesy]

Just seen this thread. What do people think about seated dips? They seem to focus more on triceps than normal dips and you can add alot of weight to your lap. They are quite stressful on the shoulders mind..
lol u just dug up an old ass topic man. .. just do normal bodyweight dips but tuck ur elbows in. doesent rape shoulder or pec