PJR’s are the greatest.
Here’s a variation of the lying extensions that I had done after learning it from an article regarding Mike Christian and his triceps training oh so many years ago (please forgive the rather pedestrian look of the demonstrators):
I recently started training Triceps & biceps on the same day(for about the past month). I like doing it this way, haven’t seen any negatives to doing it this way. I am although wondering if there is ay negatives to doing it this way. Any input?
I do Meadows style kickbaks,PJR’s and DB JM presses,these are the only “effective” triceps exercises i can do without elbow pain.
Cutler doing triceps 7 weeks out from 2011 Mr. O.
[quote]laughing pain wrote:
How much weight are you guys putting up on tricep exercises? Stuff like PJRs, pushdowns, dips, etc?[/quote]
Don’t do PJRs (dont even know what this is, peanut-butter jelly roll? lol)
Pushdowns regular grip 150 lbs
Dips bodyweight+70
Tricep Extension (overhead, not kickback) 60-70 lbs
I always start triceps work with some warm up sets on the rope pressdown. 3 sets:
When it gets cold if this is not enough I’ll do some light extensions while making my rounds.
Good luck! Don’t forget to stretch your tri’s at the end of your workout.
[quote]maraudermeat wrote:
[quote]SteelyD wrote:
“The Power Pushdown”
I know, I know, this guy is just a tiny, weak little thing, but he puts on a damn good show…
[/quote]
this guy is just a fat ass and those elbow sleeves do all the work…
anyway…here’s another one of my favorite tricep builders- elbows out extensions, with my own twist on it.
i do these with really heavy weight and resetup after every rep. as you can see from the vid i start with them on a low incline bench, palms facing out and elbows forced back towards your ears(this is key). try not to let them drift in as you perform the extension. now, i do them more as an explosive movement where i explode off the chest and stop short of locking the elbows.
this keeps the stress mainly on the triceps. another key point is to keep the bottom head of the dumbell touching at all times. don’t let them come apart at the top…doing so transfer a great deal of the stress to the pecks. it really hits the inner head of the triceps.
Holyshit!
/bump
This was posted recently in another thread. Wanted to add it here:
Ditto:
just read through this whole thread…very good.
the exercise before the last, kneeling extentions w/ arms pressed against a flat bench is one that always gets my triceps sore the day after, a very good thing. i generally use an easy curl attachment though.
the pressdowns on the chin assist is something i do at the end of chest for a pump or the end of tris for a pump, angle of lean differs w/ intention.
going to steal the easy bar attachment for the chest machine and try those seated CGBP next arm day…very awesome.
i’d say killing that long head w/ overhead stuff, i like single db standing or seated over head ext, this has added some nice hanging muscle to my arms in a fdb and added nice overall arm size.
pressdowns i like lower weight high volume sometimes supersetted w/ reverse grip pd’s to get blood in there to start my tri workout, thereafter at the end i sometimes finish w/ heavier pd’s leaning forward creating a combo - pressdown that becomes sort of a standing CGBP when i can no longer do them w/ strict form.
generally i train bi/tri together, tri’s first then bi’s. towards the end of tri’s i begin doing warm up bi movements, as bi’s get going i sometimes go back for one more tri exercise as bi’s are fully underway. nothing better than having the whole arm pumped the fuck up.
this is a great thread.
sidebar - as i train for more and more time (several yrs now) i notice my triceps respond to higher volume, extended drop set type stuff and overall more exercises, whereby my biceps really only need three exercises, much less total volume. is this a common trait for any of you as well. after heavy growth type work chasing a perfect pump has become harder at times w/ my arms, particularly my biceps. lowering the weights and volume seems to help a lot, requires removing the ego though, hell of a pump but i end up doing 21’s w/ 20-25lb db’s 
sorry wanted to add a good vid from youtube…you guys have many up already. lot’s of shitty vids left to choose from, w/ phrasing like “shaping movement.” if i find a good one i’ll add it.
*edit i here is shawn ray and kevin levrone is striped spandex, that’s worth something right? no homo.
“I don’t know why I’m telling you these things Kevin, when your just going to use them agaisnt me on stage.”
Fucking classic!
I want to get me some striped spandex now
really wish I had seen those videos before today’s arm session
2 more:
Not sure if this guy is a BB’er or PL’er, but felt I felt this was an appropriate place to put this.
So I notice a trend of alot of pros saying pushdowns dont do shit for mass, yet every pro seems to do them.
Also for sheer tricep mass, whats typically better, weighted dips or machine dips?
My current routine is
CGBP
Weighted Dips
French Press Machine
I need to switch FP machine and maybe dips. good exercise?
[quote]McMusclesNHam wrote:
So I notice a trend of alot of pros saying pushdowns dont do shit for mass, yet every pro seems to do them.
Also for sheer tricep mass, whats typically better, weighted dips or machine dips?
My current routine is
CGBP
Weighted Dips
French Press Machine
I need to switch FP machine and maybe dips. good exercise?[/quote]
I built most of my triceps size with pushdowns. Sure as shit wasn’t close grip bench because I have trouble doing that due to shoulder issues.
Wow, this thread is seriously amazing. Two reasons for my post: first, to bump it.
Second, I have a question about PJR pullovers that I haven’t seen addressed: it seems that the exercise is always done with the upper back on the bench and the body perpendicular to the bench. Is there anything wrong (or suboptimal) about doing the exercise by laying flat on the bench, positioning your shoulders roughly in line with the end of the bench, and then going through the movement that way? Or is there an advantage to the “incline” aspect of the typical arrangement?
[quote]The3Commandments wrote:
Wow, this thread is seriously amazing. Two reasons for my post: first, to bump it.
Second, I have a question about PJR pullovers that I haven’t seen addressed: it seems that the exercise is always done with the upper back on the bench and the body perpendicular to the bench. Is there anything wrong (or suboptimal) about doing the exercise by laying flat on the bench, positioning your shoulders roughly in line with the end of the bench, and then going through the movement that way? Or is there an advantage to the “incline” aspect of the typical arrangement?[/quote]
Try them and see how different they feel. When heavy, upper back on bench is the only way to go. While I havent needed to yet (dumbbells only go to 50kgs in my gym and I dont like bars for this exercise, plus elbow issues) BONEZ goes so far as to lock his feet under something using this technique, which would help move a lot of weight.
Ok, so what the general t-man consensus on optimal CGBP technique for mass?
Flared or tucked? “JM press” style pushing towards the feet or strait up? Lock out or no? At the bottom where should the bar lands on the sternum, low or near the clav?
Banded incline JM press. After a thorough pump from high rep press downs. Ouch ouch ouch