One thing I’ve noticed with seeing vids of the big pro bodybuilders, and the vids meat posts is that they all lockout at full extension versus not locking out. That includes db extension variations[/quote] Doesn’t Ronnie do his overhead DB ext. non-lockout style? [quote] and push down variations
Benchpressing (in a pure BB’ing context), they don’t typically lockout to keep tension on the chest and tri’s. Ditto shoulder presses.
I don’t see a lot of locking out on skull crusher vids.
Lockout v. not-lockout?
I don’t think it matters all that much unless the ROM is very short or something (3-board presses etc) OR you’re training your lockout specifically…
Imo you can fully flex/stress/whatever your tris just shy of lockout already… There are a bunch of kids at our gym who do machine dips (crappy machine) and lock out their elbows so forcefully that they hyperextend like crazy. Hurts my elbows just watching them do it.
I’m usually just shy of lockout on EZ PJR’s, Lying DB Ext. (DB coming down behind head) etc…
On “close”-grips I lock out fully now (have only been doing that for two years or so since I changed my technique… Rather than fully tucking the elbows all the time, I tuck them on the way down and in the hole and then flare them as I press up, and pull the bar apart… Previously it was full tuck throughout the whole ROM and shy of lockout) because that’s going to be a comp lift for me eventually and you obviously have to lock it out in competition.
On close / neutral grip DB presses (both elbows tucked or just slightly flared) I don’t lock out, just noticed that an hour ago when I last did them… Locking out somehow doesn’t feel right with those, ends up being too much shoulder involvement to bring them up in line with my delts?
I hope you don’t want me to post all my favorite exercises again, I’ve done that about 300 times on this forum within the last few months I think
Oh well… :
Presses (ALWAYS powerlifting setup for me, i.e. shoulder blades retracted and so on, though not necessarily too much of an arch):
Useful whenever your delts are fried from regular bench or overhead work and you still want to do a tricep press heavy and spare the shoulders(and maybe hit the long head some, which regular presses suck at):
-In-Human and SWRGB, both pressing towards feet as well as up (smith).
Limited ROM work, nice PL assistance…:
-Board Presses (whatever height works for your arm length… Imo better to still have some ROM there if tri size etc is the goal not lockout work…
-Pin Presses (dead stop, reset setup between reps as necessary)
Some oddball stuff:
-JM Presses in HS incline machine (regular incline, not wide)
-Push Presses in the Power Squat machine, lotsa tri and front delt.
I don’t think there’s a tricep press that allows for more weight being used than the PL style close-grip bench (not the elbows flared narrow 6-8 inch grip thing most recommend… Bleh…), basically just a competition style bench (with less arch if you want) with your grip moved in some…
Some guys like incline CGP but for me it’s too much delt involvement vs tris. I don’t think it helps the long head more either. That’s what you get IH/SWRGB and pullover+extension variants for, they actively train the other function of the long head, which incline CGP does not.
Elbow friendly extensions (regular skullcrushers to nose or forehead = elbow death down the road… Same as standing overhead extensions etc) :
-PJR’s (pullover+extension variants, just make sure to set up and execute them so that you’re using mainly your long head for the pullover part, less the lats)… EZ narrow grip lying on bench, BB if your wrists can take it, 2 DB’s or 1 DB in both hands… Whatever.
-Scott Extensions, i.e. leaning away from high cable pulley, elbows tucked and using straight or EZ attachment for a pullover+extension overhead, possibly kneeling with elbows on bench (extension only then)… Or do them like Justin Harris (check youtube) and use a rope attachment to do them elbows flared and as more of a pure extension, more lateral head in there imo.
-Dead Stop Extensions. Can be pure extension or involve a bit of a pullover motion. On bench or ground, bar comes down behind head and rests on ground/bench between reps (dead stop, like deadlifts for the triceps). EZ bar or straight. Again, proper, tight setup is important.
I’d stop all lying extension/pullover-extension variants with upper arms at an angle, not perpendicular to the floor. Bar/DB’s always come down behind head, easier on elbows and = more long head involvement (you already hit the lateral and medial head aplenty on pressing work anyway).
Retracting shoulder blades and tucking elbows on this stuff, even on push/pull+pushdowns feels like it engages the long and medial head much more in my case.
Elbows flared = more lateral head imo… I feel the medial head the most on elbows flared “tate” presses though, but they’re too harsh on my elbows…
And get yourselves some neoprene sleeves, they’re totally worth it.
Sure I forgot some stuff, oh well. Meat has covered everything else probably.