Quote:
Originally Posted by wakejump4me
for chest i will add the wide grip smith chest and i will focus more on my mind muscle connection . i also believe that my stretching is not what it is supposed to be . i am not talking about my form but rather the time under tension . so i will work on that too
for tris . i dunno Jason . my triceps are very Strong . i don't want to make a quick statement and blame it on Genetics but it could be a possibility . do you have a suggestion how i could bring them up a little more ?
here is what i have been doing, i would rotate my 3 compound exercises which are a) close grip reverse bench , b) skullcrushers and c) hammerstrength dip machine (when i do these i keep my upper body straight and do them very strict )
then , after each of these exercises i would do a ez bar reverse grip push down . i am sure that you know what i am talking about ...... . i started doing these with a rep range of 25-30 straight set and worked myself up to more weight until i ended up in a 15-20 rep range with higher weight . that is where i am at right now .
thanks for the input . every bodies input and/or suggestions are welcome .
wake
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Quote:
Originally Posted by wakejump4me
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 |
Wake,
Those wouldn't be my choices necessarily to focus on the long head of the triceps. You might try:
Seated overhead triceps extensions: Rope on cable, DB, EZ bar, even with a smith machine (I like these)
Rope triceps press-downs: Either with spreading the rope at the end or doing these in a stooped over position, which keeps tension ont eh long head during the entire movement.
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As far as chest, I think you are doing a widowmaker?... You might go with:
-cable pec fly - standing, lying on an incline bench.
-Standing low cable pec fly, pulling from the lower cable attachments. This is one that Markus Ruehl does in Made in Germany, I think...
-Incline DB pressflies: Press up, fly down for the negative.
-R