Bar extensions

[benchmonster]

I remember Ted Arcidi. That dude was a monster. I did not care much for the article he wrote a while back, though, bashing all the modern lifters and the new shirts, but each to his own.

Latinus spicticus,

Try them to the throat or chin, you will wonder why you ever did them to the forehead. And I can do 65 lb dumbells for triceps extensions for 5 sets of 10 with 15 seconds rest between sets. If I rested as long as a minute, probably 75's or 80's. On elbows out extensions, only around 50's for 5 sets of 10 with 15 seconds rest. maybe 55's, it has been a while since I did these, they caused my elbows to hurt. Barbell, I have done around 225 for extensions to the chin, and have done 315 or so on a JM Press.

Hope this helps.

B.

 

[Arioch]

In my case it depends. If my elbow (right) is bothering me, then I lower them to the eyes or the forehead. If my shoulder is bothering me (left) then I lower them to the chin or throat.

If they both are bothering me I use dumbbells.

My tricep weights suck, one of the reasons my bench does as well.

 

[powerlifterjay]

I truly do not know if there is a correct way to do a JM press. When people ask me in the gym what i am doing i tell them Jm presses. BUt actually its kinda of a extension. Like Jimme dean said i touch the bar to my chin. I have never singled on these nor will i. I have done done 405 for 3 to 5. But the reason it is a JM press to me over a extension is if your sitting there hold your arms out in front of you. Now bring your hnads down toward yoru face but instead of not moving your elbows , mine come down. Not out there still up above me hands but they just drop a little. That is a Jm press as far as i am concerend.

You can bet your ass if i see JM at the bench bash i will ask him to please show me the corect way to do it.

 

[bigokie]

UUUUUUUUUUGGGGGGGHHHHHHHHH!!!
I typed out a long reply and then the computer ate it!! So I'll try again.

latinus_spicticus, you should definately try them to your chin/throat. Just start the bar above your upper chest and then lower it to your chin, keeping your elbows tucked into your side. I can't go all the way down to my chin on these, the bar stops about 4 or so inches off my chin. My forearms run into my biceps and then I reverse the bar. As far as triceps poundages go, I did 50's for 6x8 with 15 seconds rest. This was a few weeks ago and I think I could do at least 55 or 60's now. Bar extensions go 155x2x5 then 185x2x3, these were done with less than a minutes rest. I could go heavier than these but it was my first time doing them in a while and I didn't know exactly what weights to use.

PLJay, I agree. I don't think any 2 people in the world do them the same. Due to different leverages and lengths of bone structures. I just try to do them by keeping the bar in a straight line above my upper chest. I also only go down about halfway. I think I need to start adding chains and bands to these as they don't seem to help as much as they used to.

I really like to do the bar extensions on the floor. I will try to do them with chains next time and see. I've been adding more and more tension through chains and bands to all my lifts, especially tricep movements. As this seems to really hit the tri's hard.

 

[latinus_spicticus]

Thanks, bigokie. I'll try doing these on speed day this weekend. I've come to the conclusion that my triceps are my biggest weak point in the bench due to years of neglect. I still cannot believe that flyes used to be my favorite exercise.

One question-- why do some (or most) of you prefer to limit your rest periods to 15-30 sec in between sets of extensions? I have heard of this from dave tate and louie simmons, but I thought that was just a once-in-a-while type thing. Do you find better results when using the very short rest periods?