Did these for the second time today. First time didn’t get the powerlifting-setup right, so felt it in my chest and shoulders at lockout. Got the legs under me this time and nailed the shoulders to the bench - man what a difference that made! Ramped up to a set of 8 with 100 kg, felt great in the triceps and didn’t bother my hurting left delt/pec tie-in.
Really like the dead stop at the bottom as opposed to normal CGBPs, where I’ve done declines with 120 kg, but that took too much out of the shoulders.
I did them last night as well. Need to work on my setup because I was feeling it more in my shoulders. Do you control the decent or just let it drop? I did a controlled drop, not to anger the gym staff.
how low are you setting the pins? I have only tried them a couple of times and have mostly felt them in the shoulders too. DC’ers do it with their butt off the bench. Gonna try that next time!
The pins are just above chest height, maybe 5 cm above when chest is full and back arched. I do the descent controlled, bot not unnaturally slow. Don’t let the tension off the triceps before the weight hits the pins, really. Otherwise the weight might shift as well, making you have to set up between reps.
First time I felt them mostly in the shoulders, but with a full powerlifting setup, shoulderblades together, elbows tucked ( but flaring when pressing), slight arch, legs firmly planted as close to the bench as I can. Cephalic_Carnage has explained this in more detail, as has In_human over at Intensemuscle.
What I like most about it though is that it doesn’ttax the chest or shoulders at all when doing it like this, and just feels more safe when really pushing the weight, which I plan to do next time. On to 150 kg!
If you want to feel them in your triceps, the bar should be at forehead level or a tiny bit below or above. That is when the lockout of the press comes in and therefore where it would be most beneficial for your triceps. I have done these a lot at that height and feel them a lot in my triceps. They are a good accessory movement to bench pressing or OH pressing as well.
Ohh, I misread. You are talking about just lockout from the bench press position, I feel like a dumbass lol. Ya those are great too. I usually try and put them 6-8 inches away from my chest.
I like the decline version too be honest with you. Take one of those adjustable decline benches or the hammer strength ones that are made for situps or whatever and stick in the power rack. Setup the pins so you are about halfway through the press and take a grip width where your index fingers are touching the edge of the smooth part of the bar. Tighten your back up then press to lockout. Control the descent somewhat, but don’t emphasize the negative just kinda cushion the drop. It takes most of the shoulder work out of the press. If you wanna do more chest oriented just do them with a wider grip and set the pins around 2-3 inches off your chest.
[quote]TheDudeAbides wrote:
I did them last night as well. Need to work on my setup because I was feeling it more in my shoulders. Do you control the decent or just let it drop? I did a controlled drop, not to anger the gym staff.[/quote]
For BBing purposes you control the negative, always. Doesn’t mean going slow, but you certainly shouldn’t just let the bar drop…
As for the exercise, yes, well, I do keep recommending them, don’t I? Setup and technique is everything on that one though…
How exactly do you set up, grip width, elbow position etc… And how do you execute the reps? (tuck at the bottom, flare on the way up?)
You don’t need to flare the elbows out as the bar travels up, btw. You can keep them near-fully tucked the whole time if you want, may be easier to learn the exercise that way.
Grip width is as wide as necessary to be able to do a full tuck at the bottom.
[quote]Cephalic_Carnage wrote:
TheDudeAbides wrote:
I did them last night as well. Need to work on my setup because I was feeling it more in my shoulders. Do you control the decent or just let it drop? I did a controlled drop, not to anger the gym staff.
For BBing purposes you control the negative, always. Doesn’t mean going slow, but you certainly shouldn’t just let the bar drop…
As for the exercise, yes, well, I do keep recommending them, don’t I? Setup and technique is everything on that one though…
How exactly do you set up, grip width, elbow position etc… And how do you execute the reps? (tuck at the bottom, flare on the way up?)
[/quote]
Yes you recommended I do them instead of dips, which were aggravating my elbow. My setup and technique were probably off.
Were you watching me? Bar was 1-2 inches off chest. Pressed exactly as you described.
try wrapping two towels around where your hands are going to be placed, like a make-shift fat bar. personally, I find my triceps to be activated much more when using the towels.
Bar was 1-2 inches off chest. Pressed exactly as you described.