Tricep Pulldowns: What Attatchment?

Training Bodybuilding
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[quote]Cephalic_Carnage wrote:
k8thegr8 wrote:
“In-Human CGP, Reverse-Grip Smith Bench”

Does anyone have a video of this? I’d like to try them out but want to make sure I am doing them correctly.

The In-Human one or the RGSB ?
You could check out IM for vids, I’ve never seen one of the In-Human CGP, but he describes it in a post of his.

One integral part of both exercises is to having your ass hang off the bench so that you can arch a little and really keep your shoulderblades on the bench… Same for the pressing towards your feet thing (which would end up in a catastrophe if done with free-weights, as you can imagine).

Check youtube for Jason Wojo doing RGB’s

Over at IM: Search for “Close-Grip Bench, In-Human style” or something like that. Future quoted that old post by In-Human, so you can go into advanced search and use the “find posts by username” function.

[/quote]

thanks, what is IM? sorry if that is an ignorant question…

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It’s where us Doggcrapp guys go for info

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[quote]Scott M wrote:

It’s where us Doggcrapp guys go for info[/quote]

oh, thanks! I think I have been to that site before… time to go back and do some more reading…

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[quote]Cephalic_Carnage wrote:
k8thegr8 wrote:
“In-Human CGP, Reverse-Grip Smith Bench”

Does anyone have a video of this? I’d like to try them out but want to make sure I am doing them correctly.

The In-Human one or the RGSB ?
You could check out IM for vids, I’ve never seen one of the In-Human CGP, but he describes it in a post of his.

One integral part of both exercises is to having your ass hang off the bench so that you can arch a little and really keep your shoulderblades on the bench… Same for the pressing towards your feet thing (which would end up in a catastrophe if done with free-weights, as you can imagine).
[/quote]

Is “ass of the bench” important for PJR Pull-Over? I realized that long time ago I used to preform Pull-Overs not knowing that the arms are to be straight and naturally bending my arms upon shoulder extension with heavier weight. However I always did them while on the bench with my head right of the bench, my shoulder blades down, big arch and hips on the bench. I remember it hitting my triceps like there is no tomorrow.

However everyones else seems to be doing Pull-overs with there body across the bench. Is there some essential difference in these positions?

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Not really, I like cross bench simply because I’m able to maintain a better body position and keep my hips down… others do them long ways.

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The times I have performed push downs, I used a rope and not only pushed it down, but focused on pulling the rope apart. Felt a strong contraction in my entire tricep this way.

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[quote]skor wrote:
Cephalic_Carnage wrote:
k8thegr8 wrote:
“In-Human CGP, Reverse-Grip Smith Bench”

Does anyone have a video of this? I’d like to try them out but want to make sure I am doing them correctly.

The In-Human one or the RGSB ?
You could check out IM for vids, I’ve never seen one of the In-Human CGP, but he describes it in a post of his.

One integral part of both exercises is to having your ass hang off the bench so that you can arch a little and really keep your shoulderblades on the bench… Same for the pressing towards your feet thing (which would end up in a catastrophe if done with free-weights, as you can imagine).

Is “ass of the bench” important for PJR Pull-Over? I realized that long time ago I used to preform Pull-Overs not knowing that the arms are to be straight and naturally bending my arms upon shoulder extension with heavier weight. However I always did them while on the bench with my head right of the bench, my shoulder blades down, big arch and hips on the bench. I remember it hitting my triceps like there is no tomorrow.

However everyones else seems to be doing Pull-overs with there body across the bench. Is there some essential difference in these positions?

[/quote]

What Scott said.

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[quote]Bill Roberts wrote:
Carnage, is using a Smith machine important to the results for the In-Human CBGP and the reverse grip bench press performed as you describe?

[/quote] Well, Sento already answered this… So about your angled smith… I don’t have any experience with those, so I can’t really give any advice here. Try 'em out whichever way you want I guess, the way you described in your other post seems logical to me.

[quote]

An ordinary RGBP has never done anything in particular for me, but I did them outside a rack and did not have feet pressing against a rack, and made no point of having the elbows flared out, as perhaps you are doing it (I don’t know) inasmuch as that is how the In-Human CGBP’s are done.

[/quote] Even done correctly you may not feel RGB’s all that much in your tris… They do pack on the meet for me, anyway. Erm, you don’t really flare your elbows out on the RGB, that’s kinda impossible (you meant the cgp, didn’t you?).
The In-Human version can be done without a rack or smith, but that makes the push-towards-feet technique just a little dangerous :wink:
And yes, you’re correct about how it’s done. Should work in your angled smith… (I hope)[quote]

Do those make all the difference, or is the Smith needed?

[/quote] The smith really helps as far as tricep pressing exercises go… In many ways.[quote]

It’s more convenient for me to use a rack, and besides this, the only Smith machine available doesn’t go straight up and down, which inherently changes an exercise. It’s a choice, depending on which way you face, of moving towads the head or the feet – I’ve chosen towards the head the occasions I’ve used it.

[/quote] That way would turn it into more of a front-delt exercise (at least that’s where I feel all the stress when pressing towards my chin on the free-weight cgp). [quote]

Thanks![/quote]

No problem… Try the PJR’s out, those hit the tris for sure…

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[quote]Sentoguy wrote:
Bill Roberts wrote:
Carnage, is using a Smith machine important to the results for the In-Human CBGP and the reverse grip bench press performed as you describe?

An ordinary RGBP has never done anything in particular for me, but I did them outside a rack and did not have feet pressing against a rack, and made no point of having the elbows flared out, as perhaps you are doing it (I don’t know) inasmuch as that is how the In-Human CGBP’s are done.

Do those make all the difference, or is the Smith needed?

It’s more convenient for me to use a rack, and besides this, the only Smith machine available doesn’t go straight up and down, which inherently changes an exercise.

It’s a choice, depending on which way you face, of moving towads the head or the feet – I’ve chosen towards the head the occasions I’ve used it.

Thanks!

Not Carnage, but, you don’t need a Smith for the RGBP. You could use a rack, it’s just that it’s a little easier/safer IMO to use a Smith.

But, if you are going to use a rack, then you need to perform them with the bar actually sliding up and down against the rack (hope this makes sense). You need to do this because you should be actively trying to push the bar towards your feet (like doing a reverse grip triceps extension) while you are also pressing the weight up. Just doing this simple trick will make you feel RGBP considerably more in your tris.

As for the In-Human CGBP, I haven’t tried that one yet, so I’ll let Carnage handle it.[/quote]

Well, you guys should actually ask In-Human himself, he would know best :wink:

My interpretation is basically: Ass off bench, bit of an arch in the low back (turning this into a light decline-type press), press against the smith’s rails (if that is the right word) and up.

I use a shoulder-wide grip and flare the elbows out. Bring it towards your upper chest/neck, sort of. Hard to explain :confused: Just do it in a way that doesn’t cause you any pain…

It works a lot better than regular CGP’s for me (which tend to stress my delts more than anything else).

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Thanks!

Tomorrow is chest and triceps day, and I’ve already got these planned in.

I tried PJR’s before once with a DB and personally got nowhere with it, my take on the personal problem being that the gap between my hands and face due to the DB was too much. I’ll try it with a close grip and an EZ-curl bar on Saturday (a day that also gets some triceps work.)

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[quote]Bill Roberts wrote:
Thanks!

Tomorrow is chest and triceps day, and I’ve already got these planned in.

I tried PJR’s before once with a DB and personally got nowhere with it, my take on the personal problem being that the gap between my hands and face due to the DB was too much. I’ll try it with a close grip and an EZ-curl bar on Saturday (a day that also gets some triceps work.)[/quote]

Hm, mind shooting a vid of you doing the regular PJR’s ? Maybe it’s some form issue, there are multiple ways of going about these…
You can do 'em with 2 db’s as well, btw. Worked for me, but it’s not quite the same.

The scott-extensions are a viable alternative imo, as long as you do them with some pullover-motion in addition to the extension. Not quite as good, but close if you do 'em right.

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[quote]hit the gym wrote:
What attachement should I use??? Rope, V-shaped Bar, Straight Bar, E-Z bar, other?

I understand they work different part of the triceps muscle?

Which one do you use?[/quote]

All of them at some time or another.

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[quote]Cephalic_Carnage wrote:
Bill Roberts wrote:

I tried PJR’s before once with a DB and personally got nowhere with it, my take on the personal problem being that the gap between my hands and face due to the DB was too much. I’ll try it with a close grip and an EZ-curl bar on Saturday (a day that also gets some triceps work.)

Hm, mind shooting a vid of you doing the regular PJR’s ? Maybe it’s some form issue, there are multiple ways of going about these…
You can do 'em with 2 db’s as well, btw. Worked for me, but it’s not quite the same.[/quote]

I don’t have a ready means of doing a video. I did rethink the issue and like you decided it could be form, as I have never seen them in person and only picked them up from a Youtube video.

So I decided I will reinvestigate the form using a DB before giving up on that.

By the way, following your advice with the InHuman CGBP came out extremely well, judging from feel. I’m definitely going to keep this one.

The Smith reverse grip bench press following your advice was improved, for me, compared to regular RGBP for me, and I will stick with it for a while and see what happens. Thanks!

On what you’re calling the Scott extensions, the exercise I do that I believe is the same thing, any pullover type motion are I think impossible as my elbows are on the benches with my chest and head as low as possible.

Do you mean a variant not using either Larry Scott’s special bench or the alternate double-bench method; or do you mean somehow rotating the upper body while the elbows stay on the benches or elbow pads?

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[quote]Bill Roberts wrote:
Cephalic_Carnage wrote:
Bill Roberts wrote:

I tried PJR’s before once with a DB and personally got nowhere with it, my take on the personal problem being that the gap between my hands and face due to the DB was too much. I’ll try it with a close grip and an EZ-curl bar on Saturday (a day that also gets some triceps work.)

Hm, mind shooting a vid of you doing the regular PJR’s ? Maybe it’s some form issue, there are multiple ways of going about these…
You can do 'em with 2 db’s as well, btw. Worked for me, but it’s not quite the same.

I don’t have a ready means of doing a video. I did rethink the issue and like you decided it could be form, as I have never seen them in person and only picked them up from a Youtube video.

So I decided I will reinvestigate the form using a DB before giving up on that.

By the way, following your advice with the InHuman CGBP came out extremely well, judging from feel. I’m definitely going to keep this one.

The Smith reverse grip bench press following your advice was improved, for me, compared to regular RGBP for me, and I will stick with it for a while and see what happens. Thanks!

On what you’re calling the Scott extensions, the exercise I do that I believe is the same thing, any pullover type motion are I think impossible as my elbows are on the benches with my chest and head as low as possible.

Do you mean a variant not using either Larry Scott’s special bench or the alternate double-bench method; or do you mean somehow rotating the upper body while the elbows stay on the benches or elbow pads?

[/quote]

Glad I could help you.

As for the Scott-Extensions, you can do them standing with no bench to rest your elbows on (tricky, you need to find a pulley at the right height for you, stand at the right distance away… And you need to weigh a bit, or you’ll be pulled over backwards :wink:

Or do the kneeling one without the bench, if you find that to be too unstable/complicated/whatever, just do 'em the way that Scott did/does them.

I’m kinda in a hurry today, I’ll try to describe my different ways of doing PJR’s for you tomorrow (send me a pm as a reminder if you don’t mind, my memory isn’t that great…).

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The V-Bar. It just feels right.

And while we’re talking about good tricep exercises, I think DB Rolling tri extensions are a fantastic exercise. The fully correct version is when you are lying on the floor and the movement is like a skullcrusher, except you lower the dbs over your shoulders and rest them on the floor fully. But on the bench, you can do them while resting the top of the db on your shoulder for a split second. Beats skullcrushers imo and allows for a nice stretch.

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[quote]Der Candy wrote:
The V-Bar. It just feels right.

And while we’re talking about good tricep exercises, I think DB Rolling tri extensions are a fantastic exercise. The fully correct version is when you are lying on the floor and the movement is like a skullcrusher, except you lower the dbs over your shoulders and rest them on the floor fully.

But on the bench, you can do them while resting the top of the db on your shoulder for a split second. Beats skullcrushers imo and allows for a nice stretch.[/quote]

I’ve done a similar version of that with an ez curl bar. Only what I did was, while lying on a bench I flexed (as in joint angle, not contraction) my shoulders until the bar was resting on the bench (above my head), and then I extended my shoulders/elbows similar to a PJR pullover.

I called these “triceps dead-extensions” as you are extending from a dead stop (similar to a deadlift). These really hit the long head of the triceps hard, and aren’t as potentially hard on the wrists as PJR’s. But they also don’t allow for quite as good of a stretch.

Never tried it with DB’s though, interesting idea.

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Rope, the rest make my wrists hurt.