![]() The P&P works tris in conjunction with other upper body muscles, specifically back (pullover) and chest (press), so it’s best to do it after a triceps isolation exercise, thus pre-exhausting your tris. Pull the bar to your chest and press up. This exercise both stretches (pullover) and flexes (press) the triceps, and it works all three heads. Nautilus Nitro Plus OVERHEAD PRESS Gym Weight Stack Exercise Machine. ![]() Lie face-up on a bench and grab a barbell or EZ-curl bar with a close to medium grip. Willie Stargell Pirates SIGNED AUTOGRAPHED Photo Nautilus Pullover Machine. This combination of a barbell pullover and close-grip bench press is an old-school favorite rarely performed today. Not every exercise from then has aged well, but this one has. □ PULLOVER AND PRESS Finally, let’s go back to a favorite exercise from the Steve Reeves era of 70 years ago. This is essentially a lying triceps extension with a barbell or EZ-curl bar with the crucial difference that your upper arms remain parallel to the floor instead of perpendicular to the floor. Lie on a bench face-up and grasp a bar behind you while keeping your upper arms parallel to the floor and your forearms perpendicular to the floor with hands down. Then straighten your arms so that at contraction you’re in what would be the arms-overhead position if you were standing. You won’t be able to use as much weight as you can in lying triceps extensions, but, as with other kickbacks, there will be great tension on the contraction. □ LYING BARBELL KICKBACK Okay, here’s another kickback, since most people skip them. In contrast, start each rep of cable kickbacks with your hand near your shoulder. When your forearm is perpendicular to the floor, you’re only halfway done. Flex your triceps at the contraction when your arm is straight. □ CABLE KICKBACK The advantage of doing a bent-over, one-arm kickback with a low cable instead of a dumbbell is the cable’s weight stack provides resistance through a much longer range of motion. A dumbbell kickback should begin with your arm perpendicular to the floor (for there is no resistance before then) and most of the stress is on the contraction. Incorporate one or more of our under-used lifts or do our routine of all three to surprise attack your tris. ![]() Snice, i was trying to make a similar variation but you nailed it - will have to give this one a shot.Too many bodybuilders get in the habit of relying on standard pushdowns and EZ-curl bar or dumbbell extensions workout after workout. maybe I'll be studly enough one day to use it. Soooohh, an insight to a out of the box exercise WM. (Dave and I just started doing these for a lat WM a few weeks ago.) I prefer the Nautilus model, but have figured a way to make the HS pullover work pretty damn well. Pause at the top widowmaker style and you've got a nice long tortuous set. I pull all the way down until my hands hit my abdomen and stretch to the top, hands clasped and above/behind my head. This means adjusting the seat so the back of the upper arm is just touching the pad throughout the arc of motion. I clasp my hands overhead at the start and make sure to not even press into the pad with my forearms during the exercise (no elbow extension), which takes the long head of the triceps out of the movement. In the past, trying to grip the cross-bar these felt horrible on the HS model. ![]() Only contact with the moving parts of the machine are the elbows on the pads. I think it's a good exercise for a lat widowmaker.I prefer the Nautilus model, but have figured a way to make the HS pullover work pretty damn well. I'm not crazy about the HS pullover either.
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