[quote]bugeishaAD wrote:
I’ve never tried the PJR pullover or any reverse-grip bench, but on CGBP I could probably handle 225 for a set of 10. my current best is 245 for 5. I just started doing CGBP 3 weeks ago however, so in time that will go up. I’m pretty strong on weighted dips (at least last time I did them… 135lbs added for 6-8), and thus far I’ve stuck with pretty basic meat-and-potatoes type movements for most of my lifts. I do higher-rep pressdowns once a week right now, for 2 sets of 15, and then a drop set.
I’ve had the mentality that with overall size they will grow, and they have SOME, but I’m not happy with them at all. Now that I’m in the 215-range and have put on over 50 lbs to my untrained frame, I guess it’s time to start busting out the SECRET WEAPONS, huh? I appreciate your input. Time to go hit a big deadlift.[/quote]
Well, it’s true that your arms grow to some extent from the basics (some people get way more benefit here than others, I get approximately… none. Direct Tricep work, exercises that you can keep on progressing on for a while, should benefit you big time… Pushdowns/Pressdowns are just a nice warmup for the elbows, really 
I haven’t read all of this thread, so sry for the questions:
Are you a powerlifter, or are you just doing something Pl oriented to get bigger?
As for weighted dips, hmmm… Machine dips do more for me, somehow…
If you want to increase the size of your tris,
a) CGP’s in a rack or smith pressing towards your feet (against the rack).
Here’s a quote from In-Human over at IM that really helped me with Triceps growth and making the CGP more effective for that:
Close Grip Bench PRess, In-Human style:
Quote:
Ok this is the way I like to CGBP, in the Smythe with only your lower and upper back on the bench, ass hanging off, this way you can plant your feet on the floor and lift your Pelvic up in the air just a bit and this will help keep your shoulders pinned to the bench, hands placed armpit width, elbows flared out as though you are Flat Benching,
place the bench in the Smythe so when you lift and unlock the bar you will spin the bar towards your feet, this way your wrists will be straight throughout the whole movement,
chest out, shoulders pinned to the bench, bring the bar down to just below your nips, when you push the weight to the top do not extend your shoulders, keep them pinned to the bench, stop just shy of lockout, wear wrist wraps and knee wraps on your elbows or neoprene sleeves for the heavy working sets…
If you are just sitting at your computer, take your arms bring them up in the air even with your shoulders like you are ready to Flat Bench, Elbows flared, bring your hands in armpit width, now extend out and come back to your chest, ok now try them with your elbows tucked to your side, you tell me which feels more like its working your Triceps…-
b) PJR Pullovers, there are 2 versions.
You may not feel much during the movement, but afterwards… Never had
that kind of soreness in the long head before.
A great movement for sure, allows for good progression too, imo.
c) Reverse-grip Smith Bench (ass hanging off), wide to very wide grip, head over to IM and read up on that one or watch Jason Wojo do them on youtube… If you can do them correctly, then those will really pile on the mass. They also allow for heavy weights, but less than the CGP.
I’m not that partial to dips, but I liked machine dips more since my bodyweight (which is obviously going up, an at your stage should go up rather fast) is not an issue and I can lean back and concentrate on tris better…
Skullcrushers and such kill my elbows, so I don’t do them (always been that way, even in the beginning).
The last great Tri exercise is, imo, the face-away extension (or whatever it’s called):
http://www.larryscott.com/bio/newsletter/97summer_2.cfm and it’s variations.
Ok, sorry for the long post and possible confusion, I’m just throwing some stuff out there that’s helped me big time over the years, hoping there’s something useful in there for you.
If I were you, I’d keep on improving on the CGP (whichever way you do them), but maybe do higher reps, like 8-10 and then some rest-paused reps (unless you don’t like that kind of stuff… I found one set to failure with rest-pausing at the end to be better for strength increases than multiple straight sets with the same weight, but to each his own).
You could do PJR’s as a second movement…
Alternating those two with Reverse-grip smith and that larry scott thing should keep you from stalling anytime soon in those higher rep ranges, just a suggestion.
Well, good luck with whatever you do, I hope my post was still somewhat intelligible.
