Do you guys like dip machines? I think they’re only good at the very end of a workout when you’re fatigued
I prefer a normal dip with weight strapped to my waist. The dip machine seems to have an awkward start, and I usually have to use a weight that I have to almost jump down on to get started/up for reps. That’s annoying.
And when SteelyD started this thread he commented folks don’t really flex their triceps - I flex mine more often than my biceps, I think they look cooler, its a damned horseshoe-shaped muscle!
[quote]browndisaster wrote:
Do you guys like dip machines? I think they’re only good at the very end of a workout when you’re fatigued[/quote]
If you have one handy, progress from weighted to bodyweight to assisted dips in one set. Total annihilation.
Great Thread.
I have tried the Smith Machine Reverse Grip Bench Press. Can anyone give me tips on the set-up? What is meant by “pressing towards your feet”? In the Smith Machine, which direction do you position the bench? Is it better to un-rack the Smith back by twisting it backwards or forwards?
Also, I use a grip that has my pinky on the smooth ring on the bar. Is this about standard?
And another thing, for those who do this exercise, what rep range do you use? Is it like CGBP? I was doing them heavy in the 6-8 range.
I found that I am much weaker in this movement compared to CGBP. In fact, when I completed the Smith’s, I was able to do 4-5 CGBP reps as a superset. Totally fried those triceps.
Thanks in advance for any input
[quote]mutantcolors wrote:
[quote]browndisaster wrote:
Do you guys like dip machines? I think they’re only good at the very end of a workout when you’re fatigued[/quote]
If you have one handy, progress from weighted to bodyweight to assisted dips in one set. Total annihilation. [/quote]
dat pump. will take selfies after. Seems like a lot of big guys use it with the same weight I do, but milk the negatives. I do like the way they feel - the “bar path” is different from a weighted dip, so I’ll work them in.
try doing skullcrushers at any angle with cables, those kill my triceps
[quote]giograves wrote:
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 land on the sternum, low or near the clav?[/quote]
question Bump
I’ve read from a few sources you get the best tri recruitment by tracking elbows underneath the bar on close grip, which involves massively flaring them out. Proceed with caution.
The more you flare your arms the more chest activation you get, and the more you risk pissing off your shoulders. That’s why powerlifters keep their arms in during a Bench Press and a lot of their recruitment is their triceps (still chest too since shoulders are down and back).
If you want to add mass to your arms, add weight to the bar each workout. 4-5 sets of 8-10 reps on Close Grip and you’ll be a happy camper.
The reason you push “towards your feet” is because on a Smith machine, the bar is locked on its track. Pushing towards your feet causes you to tighten your grip and thus your triceps as a result. Try it next time with just the bar. Press the bar straight above you, then try to press the bar towards your feet. Feel the difference in your grip, your triceps, and your strength?
I didn’t think about the grip factor. Pushing towards your feet definitely makes it more of a tricep extension movement. Actually with any lift, just look at the mechanics and what the muscle is supposed to do.
When doing close grip bench for triceps would it be beneficial to just use half reps ? The reason I ask is that in the standard bench press I was under the impression that the triceps do most of the work during the latter part of the lift plus you would be able to use a lot more weight in theory.
[quote]tredaway wrote:
When doing close grip bench for triceps would it be beneficial to just use half reps ? The reason I ask is that in the standard bench press I was under the impression that the triceps do most of the work during the latter part of the lift plus you would be able to use a lot more weight in theory.[/quote]
If you want to shorten the range of motion just do floor press with close grip
In your opinion would the triceps get a better work out from close grip floor presses than with close grip benches ?
[quote]tredaway wrote:
In your opinion would the triceps get a better work out from close grip floor presses than with close grip benches ?[/quote]
I’m not actually answering this question but just note these exercises differ not just because of the ROM, but due to the deadstop aspect of floor presses vs the help “bounce” effect with standard BPing.
On a personal note, the long head of my tri’s grew the most earlier this year when I did deadstop lying exts or paused OH extensions.
I just have not been able to find a technique that hits my lateral head the same way. sadface
[quote]tredaway wrote:
In your opinion would the triceps get a better work out from close grip floor presses than with close grip benches ?[/quote]
I love floor presses I use them to learn the technique for pauseed bench press, but for building triceps there is no better exercises than close grip bench and dips.
Board presses with chains. Never done them but they look bad ass!
[quote]giograves wrote:
[quote]tredaway wrote:
In your opinion would the triceps get a better work out from close grip floor presses than with close grip benches ?[/quote]
I’m not actually answering this question but just note these exercises differ not just because of the ROM, but due to the deadstop aspect of floor presses vs the help “bounce” effect with standard BPing.
On a personal note, the long head of my tri’s grew the most earlier this year when I did deadstop lying exts or paused OH extensions.
I just have not been able to find a technique that hits my lateral head the same way. sadface[/quote]
When pausing with the extensions do you pause at the lock out or the stretch ?
[quote]tredaway wrote:
In your opinion would the triceps get a better work out from close grip floor presses than with close grip benches ?[/quote]
That’s hard to say, deltoids still contribute quite a bit in CGBP. I personally haven’t compared the feel of CG bench and CG floor presses but I definitely get some delts with CGBP
I mentioned the floor press because modifying the form like that is much more reliable and effective than trying to eyeball the halfway point on every rep (it keeps you honest, I guarantee anybody’s last rep would stop quite a bit higher than their first rep). Using boards is another way. You could also set a bench in the power rack and just lower the bar to the pins, at whatever height you wish to set them
[quote]tredaway wrote:
[quote]giograves wrote:
[quote]tredaway wrote:
In your opinion would the triceps get a better work out from close grip floor presses than with close grip benches ?[/quote]
I’m not actually answering this question but just note these exercises differ not just because of the ROM, but due to the deadstop aspect of floor presses vs the help “bounce” effect with standard BPing.
On a personal note, the long head of my tri’s grew the most earlier this year when I did deadstop lying exts or paused OH extensions.
I just have not been able to find a technique that hits my lateral head the same way. sadface[/quote]
When pausing with the extensions do you pause at the lock out or the stretch ?[/quote]
At the back of your head (but not to discomfort of the shoulder girdle or anything). Might have picked that one up from JM…I think
[quote]giograves wrote:
[quote]giograves wrote:
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 land on the sternum, low or near the clav?[/quote]
question Bump[/quote]
Back on bench including lower back with only glutes hanging off the bench.
Position bench so that the tilt of the smyth is towards your feet.
Take shoulder width grip and I usually lower the bar to around nipple area.
Chest up when lowering bar and flare elbows to push up/towards feet.
[quote]giograves wrote:
I just have not been able to find a technique that hits my lateral head the same way. sadface[/quote]
"For triceps, the biggest problems I see is not enough sets of heavy, low rep work on the big money lifts and ignoring the lateral head. Generally, the triceps exercises where you handle a lot of weight and have to bust your ass are the best. Dips and close grip bench presses are yes’s. Kickbacks, pressdowns, and whatever makes the pages of Men’s Health are no’s.
As for the lateral head? It’s also known as the lazy head as research shows it only responds to heavy loads, which is why powerlifters generally have such well-developed lateral heads. Exercises with the elbows positioned directly under the bar are best, like close grip bench presses with a 10-degree decline and seated 1/2 presses in the power rack (with a 2 second pause). And dips, of course. But you probably guessed that anyway."