Dead Stop Tricep Extension

Training Competitive Bodybuilding
21

Oh, I forgot: Get elbow sleeves! Neoprene sleeves like Tommy Kono’s are great, they stretch quite a bit so for beginners, that means you won’t constantly have to buy new ones as your arms grow. Check the APT (google “prowriststraps”) site for them. They keep the joint warm and lubricated and can make quite a difference in how the exercise feels on the elbow. There are other sleeve brands which work well, but the TK-ones are imo just perfect for the recreational bodybuilder… Even Branch Warren likes them :slight_smile: (rinse them with warm water between uses, and occasionally use some mild soap)

Don’t wait until you are injured before you start using sleeves… On all elbow-critical exercises (even PJR’s, though they are the most elbow friendly extension exercise ever imo), extensions, pushdowns, some presses (particularly if you “pull the bar apart”)…

22

[quote]Cephalic_Carnage wrote:

[quote]w00tage wrote:

[quote]Cephalic_Carnage wrote:

[quote]w00tage wrote:
What’s the advantage of this starting from a dead stop? i.e. why do these instead of skullcrushers

PS: I’m glad someone finally asked about one of the many tricep exercises people keep talking about on this board, as I don’t know what at least half of the ones you guys keep mentioning are; the in-built search and Google are no help at all.[/quote]

I’ve yet to see someone who has been doing traditional skullcrushers to the forehead or nose, gotten big and not ended up with tendonitis… DSE’s (and PJR’s moreso) don’t bother my elbows at all, and involve the usually underdeveloped long head more than skullcrushers with upper arms perpendicular to the floor.

As for the dead stop… Why do deadlifts or rack pulls work so well? Why do pin/board presses work well for tri strength and size? Etc… CT has talked about having either a fast turn-around (which imo is kind of a bitch on regular skulls…), or going from a dead stop (which allows you to be about as explosive as possible on the positive, while taking the stretch reflex out) being part of the perfect rep…
Might want to head over to CT’s forum for the sciency stuff.
[/quote]

Yes! I can’t do skull crushers because it aggravates my elbow, so anyone able to tell me "DSE"s are? or give me some direction for finding them? I’ve only done PJRs and it was close to when I started training; the poster on the wall said they were a chest exercise so when I felt it only in my triceps I was like “this is useless” and didn’t do it again. Either way, I have a feeling the dumbells in our gym won’t be heavy enough unless I do high reps, but I’ll see.

  • Ok thanks. I was going to try these dead stop things today, but the EZ bar in our gym has completely disappeared. I hope it comes back soon.[/quote]

LOL

DSE’s =

wait for it…

wait for it…

wait some more…

you’ll never believe this…

I mean it…

Dead Stop Extensions ! <<<<<<<<<<

As for you doing PJR’s, DB’s being too light etc… First off:
A PJR is a pullover-extension hybrid (what you thought of as a chest exercise were probably regular bent-arm pullovers, those are a lat exercise mostly…), done with retracted scapulae (setup as if pressing). If you don’t do the scapular part, not only may you well end up hurting your shoulders/bicep tendons at some point, you won’t involve the long head as much either… More the lats and perhaps even the chest.

If the DB’s are too light or you have short fingers/smallish hands like me and the 'bell bothers your hands/wrists, then use an EZ bar with a narrow grip. Works just as well.

The exercise in general is like DSE’s with more of a pullover motion at the beginning/more ROM. The rest is virtually the same (well, minus the dead stop of course).
[/quote]

What are dead stop extensions. :wink:

nah ok im winding you up… but damn, I should have noticed that

Bent arm pullovers could certainly be what I was thinking of; I’ve seen you use that PJR acronym before and could find nothing about them, however this time I found a youtube video via google which showed some guy doing the exercise I’ve done before.

I can see it being not only more comfortable, but easier to setup using an EZ bar, so I’ll probably go for that (as well as it not really having a limit like DBs).

23

[quote]Cephalic_Carnage wrote:
Oh, I forgot: Get elbow sleeves! Neoprene sleeves like Tommy Kono’s are great, they stretch quite a bit so for beginners, that means you won’t constantly have to buy new ones as your arms grow. Check the APT (google “prowriststraps”) site for them. They keep the joint warm and lubricated and can make quite a difference in how the exercise feels on the elbow. There are other sleeve brands which work well, but the TK-ones are imo just perfect for the recreational bodybuilder… Even Branch Warren likes them :slight_smile: (rinse them with warm water between uses, and occasionally use some mild soap)

Don’t wait until you are injured before you start using sleeves… On all elbow-critical exercises (even PJR’s, though they are the most elbow friendly extension exercise ever imo), extensions, pushdowns, some presses (particularly if you “pull the bar apart”)…
[/quote]

Haha, ok. Although I feel like a bit of an idiot using sleeves at my level, I was seriously considering it a few months ago because the elbow pain felt like it was becoming a real problem, so I will probably get some soon. Better be safe than sorry, even if I do feel like an idiot, lol.

Well, lack of cable attachments (that don’t aggravate my wrist-forearm-pain-thing) at my new gym has caused me to basically never use the cables anymore - previously the main piece of equipment on triceps days - not only that, the weight stacks are pathetic, and unlike my other gym theres no way to stack heaps of dumbells (or anything) on top to make it heavier. I may do some pulldowns with a rope attachment to “finish off”, but that’s about it.

So, although exercise selection is greatly reduced (until recently when I’ve spent time learning about a bunch of other things I can do - btw not really liking the sound of wide grip reverse bench presses on the smith, but I’ll give them a go), my elbow isn’t really bothered with the exercises I’m currently doing (CGBP, Overheard Tri Extensions w/ EZ Bar, Dips, some tri extension machine). Actually thinking about it, the overheard extensions don’t give me any elbow problems if I point my elbows out (45 degrees), but if I start turning them inwards (towards the direction I’m facing) that’s when I get problems.

24

[quote]Cephalic_Carnage wrote:
Oh, I forgot: Get elbow sleeves! Neoprene sleeves like Tommy Kono’s are great, they stretch quite a bit so for beginners, that means you won’t constantly have to buy new ones as your arms grow. Check the APT (google “prowriststraps”) site for them. They keep the joint warm and lubricated and can make quite a difference in how the exercise feels on the elbow. There are other sleeve brands which work well, but the TK-ones are imo just perfect for the recreational bodybuilder… Even Branch Warren likes them :slight_smile: (rinse them with warm water between uses, and occasionally use some mild soap)

Don’t wait until you are injured before you start using sleeves… On all elbow-critical exercises (even PJR’s, though they are the most elbow friendly extension exercise ever imo), extensions, pushdowns, some presses (particularly if you “pull the bar apart”)…

[/quote]

ATP was sold out as of last Friday. I’m hoping that Elitefts’ version are comparable

25

[quote]countingbeans wrote:

[quote]Cephalic_Carnage wrote:
Oh, I forgot: Get elbow sleeves! Neoprene sleeves like Tommy Kono’s are great, they stretch quite a bit so for beginners, that means you won’t constantly have to buy new ones as your arms grow. Check the APT (google “prowriststraps”) site for them. They keep the joint warm and lubricated and can make quite a difference in how the exercise feels on the elbow. There are other sleeve brands which work well, but the TK-ones are imo just perfect for the recreational bodybuilder… Even Branch Warren likes them :slight_smile: (rinse them with warm water between uses, and occasionally use some mild soap)

Don’t wait until you are injured before you start using sleeves… On all elbow-critical exercises (even PJR’s, though they are the most elbow friendly extension exercise ever imo), extensions, pushdowns, some presses (particularly if you “pull the bar apart”)…

[/quote]

ATP was sold out as of last Friday. I’m hoping that Elitefts’ version are comparable

[/quote]

Yeah, EFS works too. Get the right size though… (and avoid dedicated PL sleeves like the convict double or single ply)

26

[quote]Cephalic_Carnage wrote:

[quote]countingbeans wrote:

[quote]Cephalic_Carnage wrote:
Oh, I forgot: Get elbow sleeves! Neoprene sleeves like Tommy Kono’s are great, they stretch quite a bit so for beginners, that means you won’t constantly have to buy new ones as your arms grow. Check the APT (google “prowriststraps”) site for them. They keep the joint warm and lubricated and can make quite a difference in how the exercise feels on the elbow. There are other sleeve brands which work well, but the TK-ones are imo just perfect for the recreational bodybuilder… Even Branch Warren likes them :slight_smile: (rinse them with warm water between uses, and occasionally use some mild soap)

Don’t wait until you are injured before you start using sleeves… On all elbow-critical exercises (even PJR’s, though they are the most elbow friendly extension exercise ever imo), extensions, pushdowns, some presses (particularly if you “pull the bar apart”)…

[/quote]

ATP was sold out as of last Friday. I’m hoping that Elitefts’ version are comparable

[/quote]

Yeah, EFS works too. Get the right size though… (and avoid dedicated PL sleeves like the convict double or single ply)

[/quote]

I’m 240+ and sitting right at 17" (all triceps, I’ve got zero peak) so I went with the XXL. Shit if they are too big, it was only $25, shipping was free. (I may have gotten the PL ones though… hmmm)

I also picked up two sets of 1.25lbs magnet plates. I’m looking forward to slapping those bitches on some dumbbells. The jump from 105 to 110 is a bitch, I’m hoping 105 to 106.25 and the 107.5 is a bit more fluid.

27

Side note- I have found the EFS sleeves run a little small. I bought some knee sleeved from them and have to use them as elbow sleeves.

28

[quote]Therizza wrote:
Side note- I have found the EFS sleeves run a little small. I bought some knee sleeved from them and have to use them as elbow sleeves. [/quote]

Side question - Did you find a good supplier for knee sleeves? After today it seems I have some issues with my knees too. :-/

29

Hit a PR tonight, still pretty weaksauce, but not bad

This is my third set, ramped

Just felt like wagging my dick a bit now that I figured out this whole youtube thing.

30

[quote]countingbeans wrote:
Hit a PR tonight, still pretty weaksauce, but not bad

This is my third set, ramped

Just felt like wagging my dick a bit now that I figured out this whole youtube thing.[/quote]

Going a little heavy, esp. without sleeves?
Try a weight you can lift somewhat explosively, maybe 15-20 lbs less and work your way back up… With the weight you were doing it looked more like cluster-training with your near-max than a regular dead-stop set.

On exercises where the long-head is in a stretched position (even the starting position of a pulldown/pull-up) you can tear the long head of your tris if the weight is beyond your ability to control it (or, in the case of pulldowns, if you jerk/rebound out of the hang/overstretch the tris/if the lats suddenly go slack).

What type of ramp were you doing?

31

[quote]Cephalic_Carnage wrote:

What type of ramp were you doing?

[/quote]

100x8
110x8
120x3or4 that were in the video.

I had more in me with both the first sets, give me 5 mins I think I taped those too.

32

It was after some overhead pressing too.

I’ll load the other video’s tomorrow… It’s late here.

Maybe I’ll kick off a few pounds, because you totally just freaked me out. lol

Thanks C_C

33

C_C stop scaring Beans and answer the questions in your thread.

Beans go heavy or go home, but if I were working up to a top set I’d go something like 80x8 100x6 110x4 120xw/e but I figure your probably doing things as Thibs reccomends so whatevz.

Trav eat more protein and stop telling people what to do.

34

My gym only has hex plates. Kind of annoying for DSEs

35

[quote]Tumbles wrote:
My gym only has hex plates. Kind of annoying for DSEs[/quote]

Do them lying on a bench, then you can rest the bar on the bench behind your head between reps = plate-shape doesn’t matter.
If the employees start complaining, apart from putting your towel under the bar, you can also use one of those rubber sheet things on the bench where the bar comes down…

Otherwise just stick to PJR variants (EZ/DB).

36

Agree on the sleeves. But PITT-style is very similar to cluster training with your near-max, though I wouldn’t try that with this movement.

And oh yes beans before I forget…SHITTY FORM, SHITTY FORM. Even a fetus can deadskull 200 pounds with SHITTY FORM.

[quote]Cephalic_Carnage wrote:
Going a little heavy, esp. without sleeves?
Try a weight you can lift somewhat explosively, maybe 15-20 lbs less and work your way back up… With the weight you were doing it looked more like cluster-training with your near-max than a regular dead-stop set.

[/quote]

37

[quote]tribunal-dude wrote:
Agree on the sleeves. But PITT-style is very similar to cluster training with your near-max [/quote] Just in case I came across that way: I didn’t mean that cluster-training with your near-max was somehow wrong or anything, just that he obviously wasn’t trying to do that, yet it looked that way. [quote], though I wouldn’t try that with this movement. [/quote] Which is why I posted my comment… Extensions aren’t exactly made for near-max training of any kind, unless you’re that one weird black dude who can’t get past a shaky 460 or so on the close-grip bench, but has 25 inch arms or whatever and maxes out with more weight on the incline extension than I can cheat-curl for a single. (anyone remember that vid? I forgot the name… Hell, come to think about it, I’m not even sure he was black :slight_smile:

[/quote]

38

[quote]Cephalic_Carnage wrote:
Hahaha! So you finally went bonkers and decided to do some rather sarcastic trolling yourself?
I can’t blame you… [/quote]

After the clusterfuck of a “BB row form” thread, why the hell not? Besides in just a few weeks, we will see the NEXT generation of t-nuts take over the boards with form critiques, anti-smith machine sentiment and carbophobia.

My post on the “range of motion” thread is a work of art, you have to admit. Disturbing that there’s actually a few who took my post seriously, lol.

39

Thanks guys, but no offense to anyone, I don’t know WTF cluster training or PITT is… I have always just found a weight I could lift 3-5 times and hammered that shit (as a top set) until I could get it for like 8, then added weight to the bar. I’ve done that with just about everything except curls & raises and shit.

My sleeves should ship as soon as EFTs figures out I ordered them…

40

[quote]countingbeans wrote:
Thanks guys, but no offense to anyone, I don’t know WTF cluster training or PITT is… I have always just found a weight I could lift 3-5 times and hammered that shit (as a top set) until I could get it for like 8, then added weight to the bar. I’ve done that with just about everything except curls & raises and shit.
[/quote]

Same.

My top set was basically the same as yours except I took less time between reps at the beginning of the set (maybe 4-6 reps) then did another 5 or 6 taking more rest gradually as the set went on, until I was completely spent. I was going to ask if I shouldn’t do that, but tbh I probably wouldn’t listen. If I hadn’t done that, I would have just stopped at my previous set which I think* I got 12 straight reps on but it was 10kg (22lbs) lighter, and that was to failure.

*I lost my logbook, after 2 days of using one again, so I don’t have the number of reps I did.