I really like doing incline skullcrushers, overhead cable extensions, And close grip floor presses. pjr pullovers kill my elbows.
[quote]Mateus wrote:
Wide Reverse Grip Smith Bench Press.
My God, I can’t believe I made that video public.
For the record, my arms are about an inch or so bigger and leaner than in that video. I weigh more but my waist is about 4" smaller than then.
I use that movement intermittently but they certainly helped the tris.
I agree with PJR’s and OH cable rope movements.
Smithy reverse grip bench is only a triceps dominant compound when you are intentionally trying to push the bar “towards your feet”, otherwise, if you simply push the bar up, it’s an mostly like a regular bench press.
I’m a fan of kneeling rope extensions. Here’s an example, though I do it without the bench like this guy:
PJR Pullovers w/ EZ bar and OH rope extensions are my staples and have made a big difference so far. DB skulls are ok but I’d rather just do more sets of PJRs and rope extensions.
God, I wish I had a big long head.
Srs.
I mix it all up, but I definitely like to get a lot of blood in the tricep as a whole (say, superset rope pressdowns with rope OH extensions… yeah buddy), move onto some kind of OH movement (maybe heavier cable extensions with V-grip, PJRs, seated OH DB/EZ extensions, etc), then finish with something else.
2x a week. Plz.
[quote]Rocky2 wrote:
I’m a fan of kneeling rope extensions. Here’s an example, though I do it without the bench like this guy:
ahh that looks like money, trying this sometime
[quote]Blackaggar wrote:
ahh that looks like money, trying this sometime[/quote]
It’s great. You’ll really feel it the next day if you do 4 sets with reps between 10-15.
Lots of good advice in here already. I too am working on my long head and have made a lot of progress. Makes your arm look big from angles you never knew it could.
Anyways whatever tricep movement I do I remember that the long head shares a similar function as the lats specifically a similar motion to a lat pullover machine if that makes any sense so whether I’m doing overhead tricep extension with the rope and cable machine, skull crushers or standing cable tricep extensions I combine a little bit of that lat motion controlled to make sure not to build momentum so I can feel the long head.
[quote]Blackaggar wrote:
[quote]Rocky2 wrote:
I’m a fan of kneeling rope extensions. Here’s an example, though I do it without the bench like this guy:
You don’t have to kneel either.
Stand up, but put one foot in front of the other.
And put your weight on the foot in the front
PJRs and rolling DB extensions seem the kindest on my elbows.
Not sure I see the smith wide reverse bench as a long head exercise, at least for me.
[quote]plateau wrote:
PJRs and rolling DB extensions seem the kindest on my elbows.
Not sure I see the smith wide reverse bench as a long head exercise, at least for me.[/quote]
It all depends on the setup. Like Delta said, if you are pushing straight up, if will act like a compound movement primarily for chest and hit triceps no differently than BB bench. The correct setup is to turn the bench around and only lay on half of it so your lower back and butt are NOT supported.
Ideally you have a 7 degree Smith machine and you want the bar path to push towards your feet. If you get your pinkies outside the rings ( I use a suicide grip and push will the balls of my hand) and push towards your feet you can really feel it in the back of the tricep.
[quote]DeltaOne wrote:
Smithy reverse grip bench is only a triceps dominant compound when you are intentionally trying to push the bar “towards your feet”, otherwise, if you simply push the bar up, it’s an mostly like a regular bench press.[/quote]
Exactly. In fact, it’s more front delt in my case.
[quote]Mateus wrote:
[quote]plateau wrote:
PJRs and rolling DB extensions seem the kindest on my elbows.
Not sure I see the smith wide reverse bench as a long head exercise, at least for me.[/quote]
It all depends on the setup. Like Delta said, if you are pushing straight up, if will act like a compound movement primarily for chest and hit triceps no differently than BB bench. The correct setup is to turn the bench around and only lay on half of it so your lower back and butt are NOT supported.
Ideally you have a 7 degree Smith machine and you want the bar path to push towards your feet. If you get your pinkies outside the rings ( I use a suicide grip and push will the balls of my hand) and push towards your feet you can really feel it in the back of the tricep. [/quote]
Thanks, but I know the setup of the move!
[quote]bugeishaAD wrote:
God, I wish I had a big long head.
[/quote]
Not sure if talking about triceps.
Or just making innuendo.
The thing with the RGBP on the smithy, is that if the machine you are using has long hooks, or simply if is of awkward build, then is pretty easy to have a hard a time twisting the bar to hook it due to the hand position, and/or fucking yourself up if you fail or have an accident. This has happened to be and I had to lay to bar down on my chest and change grips in order to hook it, and it fucking hurts.
So, word of advice: Unless you have a good smithy in you gym, one that won’t give you trouble racking the bar when using a reverse grip, then either set the safety catches a little bit above your chest and start from there, or choose a better exercise. There are better presses for tris safety wise, and if you really wanna do RGBP for chest, then do it free weight.
[quote]plateau wrote:
[quote]Mateus wrote:
[quote]plateau wrote:
PJRs and rolling DB extensions seem the kindest on my elbows.
Not sure I see the smith wide reverse bench as a long head exercise, at least for me.[/quote]
It all depends on the setup. Like Delta said, if you are pushing straight up, if will act like a compound movement primarily for chest and hit triceps no differently than BB bench. The correct setup is to turn the bench around and only lay on half of it so your lower back and butt are NOT supported.
Ideally you have a 7 degree Smith machine and you want the bar path to push towards your feet. If you get your pinkies outside the rings ( I use a suicide grip and push will the balls of my hand) and push towards your feet you can really feel it in the back of the tricep. [/quote]
Thanks, but I know the setup of the move![/quote]
Easy big man. I wasn’t insinuating that you didn’t know the setup. It was more of an informative post off your comment for anyone that may have tried, or is going to try, the move and has the same thought you did about feeling it in the tricep.
I’m a big fan of overhead rope extensions, especially as part of a drop-set w/ other tricep stuff. Got my long head real sore. (teehee)
edit: reverse-grip tricep ext too.