Which ones have you noticed made an impact on your bench?
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I feel like barbell extensions (to around the face, not behind head or low like a JM) and speed bench w heavier bands or chains have helped my triceps and bench the most. If i get carried away they beat up my elbows too much, but if done in moderation i tihnk theyre the best.
Exercises like close grip bench and dips, hit my triceps too but my front delts more so
I like Rolling triceps extensions against bands, barbell skull crushers, close grip pressing and dips against bands. I know some peeps think dips are pec dominate but I have found that they are great for the triceps as well if you are going full rom.
Last edited by Justin Randal; 03-24-2013 at 01:21 AM.
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Close-grip benches and JM Presses, for me!
I used to do heavy tricep cable-pulldowns, but they never seemed to have much of a carry over, for me.
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For rehabbing my elbows and stuff, I really like pushdowns. If they are done strict they are a great help.
For improving lockout, rolling DB extensions and JM pressess off pins are the best. Tate presses are great as well.
The key though is keeping your form tight. A lot of guys can't seem to stay focused on that and end up getting a lot of shoulder rotation in their tricep stuff which takes away from the effectiveness.
The reason I ask is my own elbows have been sort of giving me fits lately. Some of it is old injury to the right elbow, some of it is, I think, forearm extensor weakness (which I'm working on fixing)... but i'm looking at everything as I'm working on fixing this.
Last edited by JK1; 03-24-2013 at 12:14 PM.
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JK I tend to keep the elbows in and keep them strict. I find that if I put my elbows out, I end up pushing my shoulders into it too much.
I do however (if using a rope) flare my hands out as I lockout towards the bottom.