MikeyC500

I heard that Ryan Kennelly said that the best way to build the triceps for the bench was to do dumbbell extensions. I've also read that Louie Simmons said that DB extensions will build strength as well. What is everyone's opinion on this? I'm no expert and will never claim to be but I would just like to hear what everyone else has to say about this.

boondocksmuscle

Are you talking overhead db extensions or db kickbacks?

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BigLar

Various types of DB extensions are a great way to build strength. However, they can be very tough on your elbows as you get stronger. Do a search on Tate presses. These are a great strength builder.

boondocksmuscle

Those were the first things I thought of when the op said something about db extensions for increasing his bench. Hammer grip db presses work well too.

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BigLar

I use to love decline db extensions... they just killed my right elbow.

Adam2433

i use them for some assistance work. but nothing is going to be better then some board overloads or close grip work imo.

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hoosback

At about 1:37 in to the video show Kennelly doing his version of db ext.
http://youtube.com/watch?v=sIFbS_lNEDo&feature=related

BeeJ

The key to extensions is to use them to build work capacity. Go heavy occasionally but not after hitting boards or doing shirt work. Do them heavy on another day or perhaps a week free of shirt work. A guy on another board who knew and occasionally trained with Kennelly said usually used 80lb bells for ext work. This is a guy who routinely presses over 1K and he only uses 80's. I know random dudes in the gym who can't hit 350 raw using 50's and 60's. He also moved this very fast for multiple sets of 15. Said he also did an ass ton of pressdowns in a similar fashion. Extensions have a place but it should be to build work tolerance/capacity and occasionally pushed up to build localized strength in the triceps. They seem to be a lost art but I know a lot of really great benchers still use them. Richie Briggs does seated OH db extensions heavy as hell and other variations all the time for example.

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idk

i love how re-racking the bar pretty much pushes the whole bench back. hardcore.

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ROB550

I would becareful with them, Tate Presses I think are the safest. If you watch any west side guys do extensions they roll them, it isnt a strict extension motion. I tore my right tricep in 97 doing them too strict with 40lb dumbells
I personally feel flat or slight decline dumbell presses with your palms facing each other work the triceps better and dont put the joint in a bind

almost everyone i know who does these with any kinda weight get fucked uped elbows after a while

If your going to do them Tate Press

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tommy76

Ive found the way He is doing his extensions here to be the shit. Instead of straight up and down keeping your elbows in place, its a bit of a roll back towards your head and then forward again with a press. Not so bad on the elbows this way.

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MikeyC500

I think your hitting at what I'm getting at as well. Use the heavy benching for strength and do the extensions for hypertrophy. I've always used WSB method of doing these since seeing Kennelly do them in Powerlifter Videos Bench Press Kings. He does heavy sets of 5 there. I've also seen an old clip of Kenny Patterson doing them with 125s!! He had huge tris!! Thanks a lot for all the replies guys.

dhickey

Do you do CGs flat or on an incline? If I do them flat my elbows stay pinned to my sides and the bar goes too low, like mid abdomen. I feel like I'm overloading my delts more than my tris. Maybe my grip is too close? Do you go shoulder width or narrower?

If I do them on an incline i find that the bar has to go to mid chest, I can't get all the way down and it feels like my tris are taking most of the load.