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Heavy Tricep Work

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natural-mike

New member
I have really decided to come away from heavy dips for a while because the weight is getting too intense for my shoulder girdle and I fear I am coming close to an injury. Board presses are really bringing my strength up, however.

What other exercise would some of the stronger benchers recommend for benching besides board presses and dips.

I have been doing skull crushers, but after about 2 weeks my elbows are killing me. JM's also hurt the elbows

And cable pushdowns dont do anything for me.

any suggestions ?

Mike
 
hey mike,

I like elbows out extensions, normal dumbell presses, and french presses -- those are just some options even though it sounds like you were looking more for heavy barbell work.

I've used close grip bench in the past as supplemental work for heavy triceps with good success. Otherwise I guess stick with the board presses. And move your grip narrower on all your max effort movements to get more heavy work on the triceps too.

Hopefully somebody else helps you out with some better exercises.
 
Whats up bros, how are you. I have been training for over 10 years, but I have geared my routine towards bodybuilding. I am more interested in powerlifting and plan to gear my training towards powerlifting in hopes of competing one day. I weight about 180 and bench 320 x 1 raw. I Know it is not that heavy but over the years I have come a long way. I am looking to increase my bench press at this point in hopes of hitting 365 raw. I hear about these JM presses and board presses, etc, and I really don't have an idea what you are talking about. I am going to check the search and see what I can find out, but the people on this board have always been good to me. Thanx.
 
Rotty,

A couple of things, #1 320 at 180 raw is great, never underestimate or underachieve your lifts. How many guys in your gym can even bench 3 wheels??

Everyone starts somewhere. #2 Try to get your hands on a Westside video or the George Halbert video, you'll see first hand the Board presses. Its best when you see these things first hand.


Mike
 
I think I solved my problem, it may be considered cheating, but I dont give a crap, it helps me train pain free.

I wrapped my elbows with Inzer knee wraps and it alleviated all of the pain in my elbows, I was able to do JM's and/or skull crusheres with nice weight. I didn't wrap too tight as artificially inflating the poundages I use is not my goal.

I look at it like usign a loose cut back poly when benching, or briefs when squatting, I use a little gear to help me train safely and pain free, I mean how many of us could go as wide as we do without a good pair of briefs adn not have hip pains???

Just thought I would share the love.

Peace,
Natty Mike
 
for your elbows try putting liniment on them and then covering them with elbow sleeves for the workout, it works well for me. the knee wraps seems like a good idea to. whatever it takes to get the jon done right
 
Liftbig,

I'm sure you have heard me bicth about my bicep tendonitus, the elbows acting up is a recent pain, anyway I gobb on the capsicum I mean I use so much on my arms I think my arms have built a tolerance to it, if even a tiny bit gets anywhere else on my body its on fire, but on my arms its nothing, I always used it on my elbows and I always wrap my arms with neoprene sleeves and ace bandage. I guess the weights are getting heavy and my body is getting old so like you said, "I gotta do whatever I have to do to get the job done" and thats what I do.

Thanks,
Mike
 
i know what you mean, bicep tendinitis is a bitch. i have problems in most of my joints thanks to high school football, and stupid ingorant 95% everyworkout training administered by coaches who know nothing about strength. ive never used capsacin but i am using horse liniment made by absorbine, i think it works really well, i think it actually helps my joints warmup and its not just a masking agent or whatever, without it i dont think i could get under the squat bar or get thriugh some bench stuff. i get it for like 8.50 at TSC for 16 ounces, i just bought one a couple weeks ago, but its almost gone becuase on bench days i forget to hide it after i put it on and it gets passed around like that mystersiously popular girl at school. oh well. it doenst burn as much as it used to when i started using it but i think it really gets in there and warms it up reall good.
 
INteresting, maybe I should trade my capsicum in for that mysteriously popular high school girl...uh...I mean the absorbine.

Ahhh who cares...either one is sure to get you nice and warm.

Thanks for the info.

Peace,
Natty Mike
 
im going to go out on a limb here

i used to do a lot of tricep accessory movements...

skullcrushers, heavy cheating pressdowns, heavy dumbell extensions, other misc. shit

you know what: my last training cycle, i cut out all barbell tricep work, went with primarily pressing movement (partial, full, band, board, etc) and kept the accessory work to a minimum.

i rarely went heavy on these accessories (kept reps from 10 - 15) and did it on an off-heavy day.

my 606 bench was the best it's ever been at my last meet.

my conclusions: dont waste a whole lot of time on movements which dont simulate the bench press except as flushing exercises.

just my 0.02

/irish
www.growordie.com
 
Irish-

This is kinda what Halbert does too, isnt it? I know BenchMonster doesnt really advocate extensions that much, but relies on heavy tricep press variations.

==One somewhat related question-->Louie always says in articles and videos that increasing the girth of your tris though extensions of various angles and 8-12 reps will increase you tri strength. To me this always sounded like somewhat of a contradiction, almost a bodybuilding mentality. Whats your take on this?


Later..
 
i dont know dude...

bigger triceps = tighter shirt = more compression/rebound i guess

however, i see more growth in my triceps recently from doing the low rep heavy press work with shirt.

not sure what to tell you.... experiment i guess.
 
Irish,

Don't get me wrong my bread and butter movement has always been close grip board press with various boards . I know I had been preaching weighted dips but the weights got too big and the shoulder strain started so I had to turn my back on the movement. Where I may be going wrong is I'm also doing HEAVY accessory work like heavy skulls.

The reason why I am doing heavy assistance work is I am unable to go all out on my close grip board presses, I have no spotters and no power rack to set pins, if I go to failure its over for me. Dont get me wrong I try to use wieghts that most certainly will get me into trouble, but in essence I am cheating myself out of true PR's because I'm for self. I know its a big bullshit sob story.

So I need to adopt another strength movement that I can go all out yet stay alive, with heavy Dumbbell skulls I can ditch the weight when I fail.

Any comments on this (aside from flying down to your gym and training with you????)

Peace,
Mike
 
thanks for the info and boost Natural Mike. I ordered a video from titan yesterdaY ON BENCH PRESSING. I BELIEVE IT WAS the halbert video. Anyway, I am still looking into a shirt. How is the "fury", or would you recoemmend a different one. i am interested in the double denim. I look forward to competing one day in the USPAL. Also, i have a powerlifting belt now, but it is a no name belt. Do I need a certain belt for competing, ie: Inzer or something. thanx.
 
Rotty,

2 things, #1 depending on the federation you plan to lift in will help you narrow down which shirt you can use, each shirt has its nuances, do a search on "Bench Shirts" those posts have been done to death, you can basically find out everything you need.
#2 Get yourself a good thick name brand belt, spend the cash, you'll need a good belt.

Also I sent you a PM check it and get back to me.

Peace,
Mike
 
Natural Mike. I sent yoy back a PM response. Hey, Should I get a 10 or 13 Thick iNzer belt. Also, Should I get the lever or buckle. Thanx. I want to compete in the USPAl, but I cant get their rulebook on line for some reason. I dont know what shirts you can use.
 
13mm belt all the way around no tapered bullshit.

I like my double buckle, some say single buckle is easier to get on. I'm not a big fan of lever belts. My double buckle is a bitch to get on....so think about it

Inzer belt is arounf 80 bucks with lifetime guarantee I have one and it feels like its bullet proof. I'm sure there are equal or greater belts out there. Cardillo, RDC, Bob's Belts etc...
 
Double or Single Prong...Lever...they all have advantages and disadvantages. But definitely go 13mm.
 
You might want to give the belts at Safe USA at http://www.safe-usa.com/powerlifting1.htm a try... Mine just came in about a week ago and it is one hell of a belt. I got the Ultra Belt with Single Prong.. It's 13mm and has a seamless roller.. It is a seriously heavy belt.. I love it, and from the looks of it it will be around alot longer than I will be capable of lifting.

This is their top of the line belt, and they have several more as well including a lever belt.
 
Well guys. I think I am going to get a double prong Inzer belt and the "Fury" shirt, or another single demin shirt. I am going to hit a powerlifting show within the next few weeks and I will look to make up my mind. Still not sure which federation yet. I like the USAPL, but the only thing I dont like about it is very strict drug test. First off, I dont use juice, but I do use 1-test and 1-ad on and off. Every noew and than I use epedrine. So I would have to find something else to boost me a little. Oh well, Thanks for all the info and any other info is highly appreciated. Thanx guys.
 
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