thanks for all the suggestions . i have swapped a few exercises according to some of the recommendations you guys made .
certain exercises such as the standing over head triceps extensions put too much stress on my lower back .
i have very good exercises for the long head in my rotation , but ,i believe, that at the end it will come down to genetics . i have to focus more on my stretches and start using a stop watch . i am definitely lacking right there .
which are the
reverse grip benches . i used to do them close but now i will do them wide grip .
then i have
skull crushers . i keep my head of the bench . it helps me to stay away from neck injuries . i keep the bench right against my neck . my upper arms are also in a slight angle . i move the weight pretty similar to the pjr pullovers . i'd go down very low until i feel a extreme stretch and then back up with a controlled negative towards my forehead . from there directly into the stretch . i need to get a camera to show them .
my last exercise are
hammer bench dips . i have done them revers griped but now i am back to regular(palms facing) .
and yes , i will use lots of synthol too
.................................................. ........j/k
wake