Cool New Triceps Exercise

[benchmonster]

Last night was speed bench, and with some gentle prodding from Irishpower, I have gone back to doing speed work, and I think it was a good move. Did 185 bar weight, plus one doubled mini per side, plus 50 lbs of chain, for 8 sets of 3, with a strict 45 seconds rest between sets. After that was when things got cool.

I have been playing around with the idea of doing some really high band tension triceps movements ever since I got the mini's and noticed how hard the lockout was with 2 sets of doubled mini's per side. So I decided to set up a monster band lockout exercise.

I put the pins one pin lower than my normal lockout height, about 6 to 7 inches of press rather than 3 to 4 inches like a normal lockout. Then attached 2 sets of doubled minis per side, wrapping them under the power rack and back over the bar near the collar. Then I died my green bands together, put one end over the bar sleeve, and ran the 2 green band contraption under the power rack, under the bench, and over the other sleeve of the bar.

so the assembly is 2 doubled minis per side, and a green band on top of that, but rather than anchoring the greens to a dumbell or the rack, I stretched the shit out of them, and ran them under the rack with the knot under the bench.

I then proceeded to do sets of 5 (or attempted sets of 5) starting with just the bar, and moving up to 185 lbs on the bar. This really kicked my triceps in the ass.

I have not heard of anyone doing these before, so I just thought I would throw this out there and see what people thought. And before anyone asks, I don't know the exact amount of band tension, but I estimate it to have been in the neighborhood of 350 lbs of band tension. It was very tough to lockout even with just the bar.

B.

 

[Deciever]

just similiar to high band tension lockouts kinda, right?

Its a combination of the miller press, and rack lockouts w/ bands doubled.

Sounds like it would really kick my ass. i dont think im strong enough to even use mini's doubled and then a light band running under neath. I'll be sure to try some type of variation of it though.

 

[IrishPower]

benchmonster:

that is really cool. the bands are brutal. no end to the combinations you can do!!!!

you know what i found interesting.

it was almost harder for me to do a 3 board press with 2 doubled minis then it was to do speed with 2 doubled minis.

I think this is because with speed, there is a tad of slack at the bottom and you can use acceleration to blast through the band.

On a 3 board press with the minis you are starting with a bit of band tension from the beginning of the movement (which is also a pause if you are doing them right).

I hit a PR tonight with these.

3 board, close grip w/2 minis doubled.... 355/1

I think I can do this off a flat bench. I am going to try it next week just to see.

/irish

 

[benchmonster]

Irish, you are a beast. I will have to try the 3 board with 2 doubled minis. I will let you know the result.

Bands get much much harder as you go up, especially when you have minis doubled or greens set up as I had them. I got to thinking about it this morning, and I had like 25 percent bar weight compared with 75 percent band tension. I really think it was a great triceps exercise, but too taxing to do real often. I may throw it in every couple weeks after speed bench. Definately too much for my frail ass after max effort.

I am trying to get a little southwestside barbell thing going here. I like experimenting and coming up with new exercises. I steal ideas from everywhere, and just occasionally, manage to come up with one of my own. Some will work, some may not, but my comp bench has gone up a lot since I started doing some of this wacky stuff, so apparently it is working.

If I only get in 2 lifts on July 6, I will have gone up an official 150 lbs in my comp bench from July 7, 2001 to July 6, 2002. If I get all 3 lifts in, then 175 increase. In the same weight class!!! I owe a lot of that to the board members, and a ton to Louie Simmons, and Dave Tate. Without them, I would just be another gym guy with a mid 300's bench.

B.

 

[k1401]

I need to get on your program benchmonster.
I'm trying to take bits and pieces from all the same sources.
I just gotta stick with it!

 

[benchmonster]

e-mail me.

[email protected]

B.

 

[k1401]

just did

 

[The mann]

i like the sound of that exercise,gotta try that one..........