Please Scroll Down to See Forums Below I was doing barbell extensions today. After doing them I got to wondering about them. When you guys do them, does it look more like a JM/extension to your chin? This is what mine looked like. I read Dave's article that you should keep your elbows tucked, so this is what I did. It seemed to work well. I was just wondering what you guys thought about this.
Bar extensions
- Thread starter bigokie
- Start date
benchmonster
New member
That is what mine look like too. My elbows move on my extensions, but the bar moves in an arc. When I do JM's, the elbows move more than on extensions, and the bar moves in a straight line. When doing extensions, I go to the chin, when doing JM's I go to the upper chest.
B.
B.
Screwball
New member
IMHO. Barbell extensions to the chin hit the tricep hard right above the elbow (like Tate's). Barbell extensions to the forehead or behind the head hit the upper tricep hard because of the more pronounced stretch. JM's allow you to use your shoulders a bit more so you can handle bigger weights. The movement involves strict extension & pressing. I like to mix them up. Anyone agree/disagree?
I agree with you guys. I guess as long as your arms get stronger they must be working. And they seem to work better for me than JM's, when I can do them. The extensions make my elbows ache. Oh well. Last week did 6x8 with 30 seconds rest with 115. Today did 155x2x5, then 185x2x3. They are definately working as my arms are already sore.
endpoint
New member
big okie....have you tried them using chains? (barbell extensions)
when i do them on the floor I reduce the weight to allow for the chain. hook up some chain.
you can feel more strain on the higher parts of the movement and less on the bottom and less strain on the elbow
with JMs i struggled for a little while trying to find the correct hand spacing. once i found it....i t made the exercise ummmm i guess valid (it actually could contribute to my bench press i guess) they are nice for a change and i try to include them into my rotation.
do you have the same form with your extensions when you do them light compaired to a heavy set?
when i do them on the floor I reduce the weight to allow for the chain. hook up some chain.
you can feel more strain on the higher parts of the movement and less on the bottom and less strain on the elbow
with JMs i struggled for a little while trying to find the correct hand spacing. once i found it....i t made the exercise ummmm i guess valid (it actually could contribute to my bench press i guess) they are nice for a change and i try to include them into my rotation.
do you have the same form with your extensions when you do them light compaired to a heavy set?
latinus_spicticus
New member
No shit? I always brought my bar extensions to the forehead! I guess I need to start doing them to the throat and neck area instead. I just ordered the bench press secrets video, so hopefully I will learn all of the westside permutations of these exercises.
What kind of weight can you guys do with BB extensions vs. DB extensions? I can use 145 for 4 sets of 10 (1min rest periods) but can only use 45lb dumbells on the rolling extensions for the same parameters. However, I can do 4 sets of 10 with 55lbers on the elbows out ext. These are all on a flat bench with no chains etc.
What kind of weight can you guys do with BB extensions vs. DB extensions? I can use 145 for 4 sets of 10 (1min rest periods) but can only use 45lb dumbells on the rolling extensions for the same parameters. However, I can do 4 sets of 10 with 55lbers on the elbows out ext. These are all on a flat bench with no chains etc.
musclehed275
New member
Any of you 80's lifters will remember Ted Arcidi...he did a extension, jm press type movement, and this is how i have allways done them! It mimics the pressing movement more to me! I even do them laying on the floor and chains on the bar, or will do them with the bands hooked to a dumbell under the bench! Great tri work!
benchmonster
New member
I remember Ted Arcidi. That dude was a monster. I did not care much for the article he wrote a while back, though, bashing all the modern lifters and the new shirts, but each to his own.
Latinus spicticus,
Try them to the throat or chin, you will wonder why you ever did them to the forehead. And I can do 65 lb dumbells for triceps extensions for 5 sets of 10 with 15 seconds rest between sets. If I rested as long as a minute, probably 75's or 80's. On elbows out extensions, only around 50's for 5 sets of 10 with 15 seconds rest. maybe 55's, it has been a while since I did these, they caused my elbows to hurt. Barbell, I have done around 225 for extensions to the chin, and have done 315 or so on a JM Press.
Hope this helps.
B.
Latinus spicticus,
Try them to the throat or chin, you will wonder why you ever did them to the forehead. And I can do 65 lb dumbells for triceps extensions for 5 sets of 10 with 15 seconds rest between sets. If I rested as long as a minute, probably 75's or 80's. On elbows out extensions, only around 50's for 5 sets of 10 with 15 seconds rest. maybe 55's, it has been a while since I did these, they caused my elbows to hurt. Barbell, I have done around 225 for extensions to the chin, and have done 315 or so on a JM Press.
Hope this helps.
B.
Arioch
New member
In my case it depends. If my elbow (right) is bothering me, then I lower them to the eyes or the forehead. If my shoulder is bothering me (left) then I lower them to the chin or throat.
If they both are bothering me I use dumbbells.
My tricep weights suck, one of the reasons my bench does as well.
If they both are bothering me I use dumbbells.
My tricep weights suck, one of the reasons my bench does as well.
powerlifterjay
New member
I truly do not know if there is a correct way to do a JM press. When people ask me in the gym what i am doing i tell them Jm presses. BUt actually its kinda of a extension. Like Jimme dean said i touch the bar to my chin. I have never singled on these nor will i. I have done done 405 for 3 to 5. But the reason it is a JM press to me over a extension is if your sitting there hold your arms out in front of you. Now bring your hnads down toward yoru face but instead of not moving your elbows , mine come down. Not out there still up above me hands but they just drop a little. That is a Jm press as far as i am concerend.
You can bet your ass if i see JM at the bench bash i will ask him to please show me the corect way to do it.
You can bet your ass if i see JM at the bench bash i will ask him to please show me the corect way to do it.
UUUUUUUUUUGGGGGGGHHHHHHHHH!!!
I typed out a long reply and then the computer ate it!! So I'll try again.
latinus_spicticus, you should definately try them to your chin/throat. Just start the bar above your upper chest and then lower it to your chin, keeping your elbows tucked into your side. I can't go all the way down to my chin on these, the bar stops about 4 or so inches off my chin. My forearms run into my biceps and then I reverse the bar. As far as triceps poundages go, I did 50's for 6x8 with 15 seconds rest. This was a few weeks ago and I think I could do at least 55 or 60's now. Bar extensions go 155x2x5 then 185x2x3, these were done with less than a minutes rest. I could go heavier than these but it was my first time doing them in a while and I didn't know exactly what weights to use.
PLJay, I agree. I don't think any 2 people in the world do them the same. Due to different leverages and lengths of bone structures. I just try to do them by keeping the bar in a straight line above my upper chest. I also only go down about halfway. I think I need to start adding chains and bands to these as they don't seem to help as much as they used to.
I really like to do the bar extensions on the floor. I will try to do them with chains next time and see. I've been adding more and more tension through chains and bands to all my lifts, especially tricep movements. As this seems to really hit the tri's hard.
I typed out a long reply and then the computer ate it!! So I'll try again.
latinus_spicticus, you should definately try them to your chin/throat. Just start the bar above your upper chest and then lower it to your chin, keeping your elbows tucked into your side. I can't go all the way down to my chin on these, the bar stops about 4 or so inches off my chin. My forearms run into my biceps and then I reverse the bar. As far as triceps poundages go, I did 50's for 6x8 with 15 seconds rest. This was a few weeks ago and I think I could do at least 55 or 60's now. Bar extensions go 155x2x5 then 185x2x3, these were done with less than a minutes rest. I could go heavier than these but it was my first time doing them in a while and I didn't know exactly what weights to use.
PLJay, I agree. I don't think any 2 people in the world do them the same. Due to different leverages and lengths of bone structures. I just try to do them by keeping the bar in a straight line above my upper chest. I also only go down about halfway. I think I need to start adding chains and bands to these as they don't seem to help as much as they used to.
I really like to do the bar extensions on the floor. I will try to do them with chains next time and see. I've been adding more and more tension through chains and bands to all my lifts, especially tricep movements. As this seems to really hit the tri's hard.
latinus_spicticus
New member
Thanks, bigokie. I'll try doing these on speed day this weekend. I've come to the conclusion that my triceps are my biggest weak point in the bench due to years of neglect. I still cannot believe that flyes used to be my favorite exercise.
One question-- why do some (or most) of you prefer to limit your rest periods to 15-30 sec in between sets of extensions? I have heard of this from dave tate and louie simmons, but I thought that was just a once-in-a-while type thing. Do you find better results when using the very short rest periods?
One question-- why do some (or most) of you prefer to limit your rest periods to 15-30 sec in between sets of extensions? I have heard of this from dave tate and louie simmons, but I thought that was just a once-in-a-while type thing. Do you find better results when using the very short rest periods?
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