Tri excercise??

[Cubanito17]

OK Thanks i actually changed my mind today I'll be doing in about an hour incline close-grip I know that incline helps my pause go up b/c it always has and I havn't done these in 10 weeks so I'll be doing them to get ready for ST PETE. I hope I break my 10 weeks ago max.

 

[brianmincher]

Bigokie,

I use the 15 second rest period on dumbell work only. The rest period for JM presses, 5 board presses, skullcrushers, etc, is more like 45 seconds to one minute. I do the dumbell work on max effort day, and bar work on dynamic effort day.

Cubanito,

I don't know that I would do the cali presses, especially if they are causing pain around the elbow. The way you describe them it sounds to me like you are doing a negative skullcrusher, then pulling the weight down to your upper chest and pressing it up. If I am accurate on what I think you are doing, then I would suggest switching to JM presses, alternated with skull (chin) crushers. Negatives really are only good for making you sore. I think your arms are sore because you are overloading them on the descent (down stroke) with more than they can currently handle. Essentially the same as doing a negative. Once again, don't do negatives.

Good luck and hope this helps,

B

 

[Cubanito17]

See I wanted to try JM presses but I really don't understand them I've read the articles on them but they make no sense to me. i know negatives are good every once in a while but not like i've been doing them every 3 weeks so I'll stop these and occasionally throw them in maybe every 10 weeks or so. I like them they're cool. But explain JM presses to me BRAIN. I love that I know it's only Jay that can call you that but it sounds cool.

 

[brianmincher]

that is funny,

Jay can call me that, and I guess anyone that wants to can as well. Of course Jay can pretty much do whatever the Hell he wants to do, but I digress.

I do the JM Press by gripping 2 inches from the smooth on the olympic bar, and do basically a close grip bench, except that the bar is brought down to the upper chest rather than the lower chest, and you stop the bar in midair about 5 inches off your upper chest, and press it back up, using your triceps.

This is my favorite barbell tricep movement. I have had some pretty good success with it. I would suggest doing it after dymanic bench, starting with sets of 5, and dropping down to sets of 3 when the weights get heavy, like for the last set or two. I make pretty big jumps when I do these, like 185 for 5, 225, for 5, 275 for 5, 315 for 3.

Hope this helps, and if you are still confused holler at me and I will try and clear it up for you.

B

 

[GRIMMER]

every one has there own way of doing JM presses and most are about the same although some bring the bar down further than others. Here is what Dave Tate showed me how to do at the seminar. Take a close grip on the bar. Now , pretend like there is a plumb line hanging in a straught line from the bar to your neck( basically a straight line to your neck). Bring the bar down along this line until about 4-6 inches abouve yur neck. at this point bring te bar about a half inch towards the top of your head and press back up. By bringing it a little closer to the top of your head yu realy get an incredidble stretch in the tri. The line straight down and straight back are perpendicular to each other. I don't know try it.

 

[Cubanito17]

hey this sounds more of a lockout movement from what i'm hearing. I guess i'll try them on monday see how they go for me. By the way on my incline close-grip max i went from 165 10 weeks ago to 185 today I failed at 190 I think this is a good sign b/c when i got 245 pause i had done 165 the week before so I might be able to pause 260 that's what I'm going for.