Quote:
Originally Posted by 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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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.