cool stories bros…
i’ve tried the whole DC smith press, and i could never get comfortable with it
so id prefer to do free weight from here on in
it will probably take me at least 3-4 training sessions till i can learn to tuck my elbows better, i’ll admit it doesnt come very naturally to me, but if itll put more stimulation on my tris and keep my shoulders happy, then ill learn how to tuck.
anyways you guys will have to wait till monday until i can tell you if your sugesstions work 
Do you have very long arms by any chance?
If so, just find a different exercise imo…
Better yet, put a video up of you doing
Maybe there’s some obvious issue we’re missing here.
definately don’t have short arms, id say they are probably on the longer side
my last 6-7 weeks of training i used a french press machine and deadskulls to train my triceps…the back head (what is that the long head???) started to come out but the front head (lateral?) didnt progress any at all!!!
i may try and get a video up…ya’ll will have to be patient though…im not blasting the guns again till monday
PS, there is a pic of me in my profile that features my arm length…you could view that and tell me if they look longer then average, i swear my gunz are bigger by now
[quote]DoubleDuce wrote:
[quote]Cephalic_Carnage wrote:
[quote]DoubleDuce wrote:
[quote]Cephalic_Carnage wrote:
I can’t do elbows out all the way on the CGP, no idea how people do it unless I were to use an EZ bar and very low weight. Same for a really narrow grip. I don’t see the point.
[/quote]
Am I the only one who’s seen this before?
Oh, and to be clear, who’s side are you on. =0) You did mention intentionally tucking on the way down and flaring on the way up. I don’t want to pressure you any, but if you were to mention that perchance I was what one might refer to as correct, I wouldn’t be offended.[/quote]
I’m on your side on this one (as in, I do them the way you describe), more or less. But then again, I’ve rarely seen anyone else do them the way I do. Or do them with any real weight at all…
I figure you can hit the elbows-out position with so many other exercises from machine presses to BTN presses, and most bodybuildes flare big time on the regular bench too (not me, but most do), so why add yet another exercise where you do that?
Bothers my elbows, too.
[/quote]
Maybe weight is another big factor. If you aren’t using a weight big enough to cause any injuries technique probably isn’t as big an issue.
[/quote]
I agree with this. And I stopped doing barbell cgp before I was able to press much more than 250-270 (it was a while ago I dont remember). Even then I’ve never intentionally flared my elbows. Maybe I got lucky avoiding injury all that time.
Wow! Thanks for putting this up GrindOverMatter.
Honestly, I thought it was lame of you to put up an entire post for this. I was like “dude! just go to youtube!”
But now- thanks bro!
The few times I tried CGBP- I purposefully tucked in my elbows- and I did it to the point that my upper arms were brushing against my torso. All it did for me was wrist, thumb and shoulder pain. Now I have a better idea of what elbow tuck means. In fact this also clears up some stuff for my BP.
Cephalic_Carnage: Can you please upload some videos??!! Then we’ll get to see what you really are talking about. I don’t want to misunderstand stuff again.
[quote]Cephalic_Carnage wrote:
Do you have very long arms by any chance?
If so, just find a different exercise imo…
Better yet, put a video up of you doing
Maybe there’s some obvious issue we’re missing here.
[/quote]
I have long arms (im 6’6), and despite people always say that taller lifters are better with a wider grip i can bench alot more with a closer grip (an inch of the smooth bit) and my CGB is righ on the edge of the smooth. So i wouldnt consider arm length as a factor?
This actually frustrated me for ages wondering why i was so crap at bench untill i narrowed my grip.
Can anyone describe the CGP in the smith machine with reverse grip and pushing towards feet? more clearly?
Like grip width and where the bar should travel and touch the chest
lol at people not tucking and flaring difference
[quote]Mikeee wrote:
Can anyone describe the CGP in the smith machine with reverse grip and pushing towards feet? more clearly?
Like grip width and where the bar should travel and touch the chest[/quote]
I think you have some exercises confused. For a close grip bench in the smith, you would set up like a normal close grip, and focus on pushing towards your feet while you press upwards. Try it out on a machine, you’ll figure it out soon enough.
The reverse grip in the smith works best with a wider grip and the same “push to the feet” execution.
I personally prefer reverse grip benches (smith or bb) to close grip b/c they are a lot easier on my wrists, elbows, and shoulders.
tried the reverse grip bp in the smith today…
Felt good on the elbows and wrist i am currently battling tendonitis so this is great.
So for ppl who are not able to do skull crusher variations or overhead extensions what are the best ways to hit the long head of the tricep? Reverse grip BP?
Cheers
[quote]Mikeee wrote:
tried the reverse grip bp in the smith today…
Felt good on the elbows and wrist i am currently battling tendonitis so this is great.
So for ppl who are not able to do skull crusher variations or overhead extensions what are the best ways to hit the long head of the tricep? Reverse grip BP?
Cheers[/quote]
I’ll bite on this one too haha. I like doing PJR pullovers for the long head of the tricep. Basically a bent-arm DB pullover done to emphasize the triceps. Again its one of those things that you’ll have to feel out a little, but here is a video: pjr pullover - YouTube
Jesus Double Duce, i applaud your patience lol, i’d have walked away much earlier !
Anyone who doesn’t “get” tuck your elbows is missing a major Shoulder Saver semantics aside, don’t let your elbows flare out full stop on any Bench/Tricep exercise.
If you want to do the CGBP - do the Smith Reverse CGBP. push it towards your feet with the PL setup - i guarentee all of you will benefit from this.
Between them and my new found love for JM Presses, my shoulders and triceps thank me
[quote]detazathoth wrote:
lol at people not tucking and flaring difference[/quote]
Internet Forums - Where people argue for the sake of it.
Welcome !
[quote]Mikeee wrote:
tried the reverse grip bp in the smith today…
Felt good on the elbows and wrist i am currently battling tendonitis so this is great.
So for ppl who are not able to do skull crusher variations or overhead extensions what are the best ways to hit the long head of the tricep? Reverse grip BP?
Cheers[/quote]
Lie down on Smith Machine Bench
Set up PL Style
When set up take a Reverse Grip suicide Grip on the bar.
Take out of Lock - Descend bar while intentionally pushin bar towards your feet - obviously you cannot but “trying” engages long head alot more.
Push back up normally
Repeat above stops for X amount of Reps.
Welcome to Smith Machine Rev grip GGBP 1st told to me by ze German Cephalic
Also investigate JM Presses - new addition to my arsenal and i’m loving them.
^^ Regarding that Smith Machine Rev grip… Are you talking close grip? I’ve always read them being done very wide grip… or does that hit the tricep differently?
One more thing, with these RGBP in the smith, taking our butt of the bench, does that include our lower back? As in, should we be aiming to get only our shoulder blades tucked and onto the bench, with everything else hanging off?
yep im loving doing any tricep work in the smith machine now. I used to always avoid it for any benching variations. But now I can see the validity in saving my elbows and shoulders in doing tris
[quote]lolnty wrote:
^^ Regarding that Smith Machine Rev grip… Are you talking close grip? I’ve always read them being done very wide grip… or does that hit the tricep differently?
One more thing, with these RGBP in the smith, taking our butt of the bench, does that include our lower back? As in, should we be aiming to get only our shoulder blades tucked and onto the bench, with everything else hanging off?[/quote]
For me no i’m pretty wide grip, it’s purely individual, your Shoulders will let you know lol.
Your butt should NOT be off the Bench… Power Lifter Style Bench ? Look up any EFS video re Benching - even the T-Nation Video they did with Dave Tate re Bench will do just fine.
[quote]Cephalic_Carnage wrote:
Enough so that people will immediately bother me about videos 
I can close-grip way more than I can do with a wide or “normal” grip. And it took many years for my back-squat to surpass my close-grip press…
Seriously, my wide-grip is maybe 80 percent of my close-grip… I might get that for a rep or two, but it’s too awkward on the shoulders and I’m not stable enough then. There are people who can do for 5-10 what I wide-grip for one yet I can close-grip more than they can wide grip for a single. Always been that way.
Thumbs-length from the smooth part (I have very short fingers compared to everyone else on the planet, or so it seems, too) is roughly my strongest grip and my strongest pressing exercise.
All shows in the rest of my exercises too… Been a while since I’ve met someone in person who was stronger overhead or on tricep work than me, yet everyone and their mother (especially their mother) has bigger and stronger pecs… Gah.
[/quote]
And I thought it was bad I could close grip more than I could front squat.
[quote]lolnty wrote:
^^ Regarding that Smith Machine Rev grip… Are you talking close grip? I’ve always read them being done very wide grip… or does that hit the tricep differently?
One more thing, with these RGBP in the smith, taking our butt of the bench, does that include our lower back? As in, should we be aiming to get only our shoulder blades tucked and onto the bench, with everything else hanging off?[/quote]
That’s a trick taken off of another board that puts your chest higher to take the shoulders out of the movement. Yes only your ass should be off the bench not your lower back.