Oh, and be careful on those if you decide to try them out, brick.
Can tear the long head there if one bounces out of the bottom (or relaxes at the bottom to get more ROM and then jerks out of that position).
Their advantages are that they’re incredibly easy on the elbows (at least with the narrow grip on a single DB or the inner handles of an EZ bar) and hit the long head better than anything else I’ve tried over the years… Not always immediately noticeable… Do them all-out once with proper set-up and a weight you can actually control well enough and 1-2 days after that session try straightening your arm behind your back.
[quote]Bricknyce wrote:
CC: What are PJRs? [/quote]
They are like a regular DB pullover but mixed with a tricep extension at the end of the movement.
[/quote]
+retracted shoulder blades and stopping the movement with upper arms at an incline, not perpendicular.
Just plopping down and doing a bent-arm pullover, even with an extension, makes it too much of a lat exercise without the above imo.
They work with an EZ bar or some such, too. Easier to get into position and easier for guys who have small hands and short fingers.
[/quote]
It’s funny, I have always naturally done my lying EZ extensions like this because I felt less strain on the elbows and wrists. I never knew there was a name for what I’ve been doing until now, I just thought I’d been doing skullcrushers with loose form. lol
pjr is a poster on a certain other forum and I first heard of the exercise (done with a single DB) as a tricep movement from him, that’s why I (and many others) call them PJR’s.
[quote]Bricknyce wrote:
CC: What are PJRs? [/quote]
They are like a regular DB pullover but mixed with a tricep extension at the end of the movement.
[/quote]
+retracted shoulder blades and stopping the movement with upper arms at an incline, not perpendicular.
Just plopping down and doing a bent-arm pullover, even with an extension, makes it too much of a lat exercise without the above imo.
They work with an EZ bar or some such, too. Easier to get into position and easier for guys who have small hands and short fingers.
[/quote]
It’s funny, I have always naturally done my lying EZ extensions like this because I felt less strain on the elbows and wrists. I never knew there was a name for what I’ve been doing until now, I just thought I’d been doing skullcrushers with loose form. lol[/quote]
[quote]Cephalic_Carnage wrote:
Oh, and be careful on those if you decide to try them out, brick.
Can tear the long head there if one bounces out of the bottom (or relaxes at the bottom to get more ROM and then jerks out of that position).
[/quote]
Yah…I had a couple scares with that trying to bring the Yates style intensity on that exercise. Going beyond failure isn’t such a hot idea on PJR’s, hah.
[quote]Cephalic_Carnage wrote:
Oh, and be careful on those if you decide to try them out, brick.
Can tear the long head there if one bounces out of the bottom (or relaxes at the bottom to get more ROM and then jerks out of that position).
[/quote]
Yah…I had a couple scares with that trying to bring the Yates style intensity on that exercise. Going beyond failure isn’t such a hot idea on PJR’s, hah.[/quote]
Agreed… gets a huge stretch so I usually go to at least 12 reps. Don’t really wanna go too heavy.
^ Rolling Ext. w/ DBs… I really like these, I’ve tried them only with DBs so far but my triceps feel great when doing them.
Q: On JM press, are you supposed to flare your elbows at the bottom or keep them tucked? Tried them for the first time today so that’s something I was wondering about.
[quote]Rocky2 wrote:
Tricep pushdowns with a V bar? As far as I know they work the long head good, at least for me.[/quote]
They may activate it well enough, but there is not much of a stretch (for the long head which attaches to the shoulder blade) there… Activation is only one piece of the puzzle.
You could turn them into pull+pushdowns with retracted shoulder blades to improve on that, but imo unless you have great long-head genetics, I don’t think you’ll manage to really bring the long head out without something like Scott Extensions, Pullover+extensions, seated/standing overhead extensions (don’t like those personally, but whatever… Can’t really add much of a pullover motion there either).
Then again, you get guys like Levrone who do pushdowns and have insane tris all-around. Lucky bastard.
How can his triceps be so small compared to his overall size? He has been powerlifting for his entire life - massive assistance volume for triceps and of course a lot of pressing.
[quote]Quadforce wrote:
How can his triceps be so small compared to his overall size? He has been powerlifting for his entire life - massive assistance volume for triceps and of course a lot of pressing.[/quote]
[quote]Quadforce wrote:
How can his triceps be so small compared to his overall size? He has been powerlifting for his entire life - massive assistance volume for triceps and of course a lot of pressing.[/quote]
Powerlifting isn’t bodybuilding. [/quote]
Exactly, he’s been doing Tris to get a better bench press, not to get bigger Tris.
[quote]Quadforce wrote:
How can his triceps be so small compared to his overall size? He has been powerlifting for his entire life - massive assistance volume for triceps and of course a lot of pressing.[/quote]
What makes you think his assistance volume for tris is massive?
Not only did he (by his own admission) neglect his arms for a decade or something like that… He also has severe tricep tendonitis limiting his training…
[quote]MODOK wrote:
Some people are chest/shoulder benchers, some are tri benchers. Look at his physique- its obvious Kroc is a chest/shoulder bencher. Look at Tate- he is a classic tri bencher physique.[/quote]
And Dave Tate had a pec tear, most guys end up being tricep benchers when that happens!
Have read a lot about how “bodybuilders” should learn how to train triceps from “powerlifters”, that is why I reacted to his less developed triceps. But I did not take into account injuries and what kind of bencher he is as Modok pointed out. Good to learn a thing or two
