hey guys im not sure how many other people have delt with this but weve all heard that tricep pushdowns should really only be used for a finisher. My question is what do you do when you can never feel your tricep or any compound movements.
Any close grip becnh variation does nto work for me in the case that I never can get my triceps to work hard enough, it always pull smy chest in. Skullcrushers kill my elbows.
I mean the only excersises that I feel really hits my triceps is french press variations and pushdowns. Also dips hurt my clavicle and upper chest alot and also draw in my chest alot. So with those two things to use, how bad would it be to include 2 pushdowns in a tricep day or does anyone else hav any ideas
First thing that comes to mind is that your form may not be as strict as it should be.
If you have a spotter, get them to make sure your form is very strict and that alone should provide focussed stimulation of the triceps.
When doing lying tricep extensions, don’t bring your arms straight up in line with your head, leave them angled backwards so the tension on your tri’s remains constant and they don’t get a rest at the top of the movement.
There’s another good one for the long head which i think is great, if I can find the link, I’ll put it up for you. I’ve been using it and the results are very good to thoroughly work the long head.
[quote]Duke wrote:
First thing that comes to mind is that your form may not be as strict as it should be.
If you have a spotter, get them to make sure your form is very strict and that alone should provide focussed stimulation of the triceps.
When doing lying tricep extensions, don’t bring your arms straight up in line with your head, leave them angled backwards so the tension on your tri’s remains constant and they don’t get a rest at the top of the movement.
There’s another good one for the long head which i think is great, if I can find the link, I’ll put it up for you. I’ve been using it and the results are very good to thoroughly work the long head.
i also want to add that i have no spotter so i dont really like to bench without one. I also train with low sets using lots of drop sets and rest pause
You can do pushdowns first and then CGBP or dips afterward. This is what I do. It pre-fatigues teh triceps and allows you to feel it more there instead of your chest.
Also try PJR pullovers (2 different versions available) and do your presses in a rack or smith machine so that you can press towards your feet (against the smith/rack)…
As for the PJR’s: You won’t feel that much during the exercise, but the days after…
in close grip benches, try to “pull” the bar apart as you lift. i find thats the ONLY way to activate my triceps in that movement.
for dips, i find that keeping my legs straight and not crossing them helps in keeping me more vertical and activating my triceps more. also, in regards to dips, i find that the first 1/4 of the movement hits the tris. the deeper i go, the more chest involvement, regardless of how vertical i am.
and one more tip for dips…try to “push” the bars further away from each other.
