I find ez curl bar bicep curls with palms down hit forearms and wrists hard.
No need to widen grip. Lean your chest forward.
eg: http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html
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Poll: ***The all new gymrats thread***
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I find ez curl bar bicep curls with palms down hit forearms and wrists hard.
No need to widen grip. Lean your chest forward.
eg: http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html
You could try dipping on the smith machine. Just set the bar on the lower hooks and go from there. I've done it a few times but then i've never had great success with dips for chest workout either.
Man of Honour
It's one of the things it mentions on the box as a benefit, however it might just be marketing to put that on. Must try using mine again soon.
Caporegime
dips on a smith? can you explain that a bit more, sounds odd
Dipping with the bar/s in series as opposed to parralell. Essentially MEGA decline press. Not quite sure how changing the positioning if/will affect and hit different areas
Associate
I was just wondering what kind of weights you should be lifting as a % of your body weight on the 3 main lifts, Deads, Squats and Bench??
Also is this an acceptable back and tricep work out?
4x6 Deadlifts
4x8 BOR (i keep them lightish)
3x8 V Grip Row
3x10 Wide Grip Pull downs
4x8 Tricep Pull downs (bar)
Also is this an acceptable back and tricep work out?
4x6 Deadlifts
4x8 BOR (i keep them lightish)
3x8 V Grip Row
3x10 Wide Grip Pull downs
4x8 Tricep Pull downs (bar)
Caporegime
Swap pull downs for pull ups if you can 
Not to worry if you can't yet!
I'd do some shrugs and reverse flies too, for those important traps and rear delts
as for %'s, there isn't really a hard and fast rule, just lift as much as you can with good form. I would say comfortably, but there's comfort and there's not lifting enough
Not to worry if you can't yet!I'd do some shrugs and reverse flies too, for those important traps and rear delts
as for %'s, there isn't really a hard and fast rule, just lift as much as you can with good form. I would say comfortably, but there's comfort and there's not lifting enough
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Bar/bench dips such as this have their place but they strain the shoulders and should be used with caution, parallel bars make much more sense as the idea of a functional exercise is to impart as much stress as possible on the target muscle group without imparting unecessary strain on any other joints or musculature, if i did heavy sets of dips on a horizontal bar or bench i would probably injure my shoulders before working my triceps enough.
Associate
Haha ok thanks for your quick response!
Currently aiming for 150% of my body weight on squats and deadlifts about 125% on my bench.
Currently aiming for 150% of my body weight on squats and deadlifts about 125% on my bench.
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There is no such thing as a % of your bodyweight, maybe lean bodymass but not bodyweight because if your an 18st fat bloke you wouldnt be expected to deadlift, squat or bench 130kilo but if your 18 st lean you should easily be doing double that at least in the dead and squat. Ill put it this way, if you bench and squat bodyweight and maybe deadlift 1.5x-2x your BW then you are lifting at a good level although your squat should be about 1.5x your bench or higher.
I agree that pullups are better than pull downs if you can hit good reps but then i only do heavy low rep pull up work and volume pulldowns as im heavy and cant hit good rep ranges in pullups. Dips are hands down the best tricep builders, youve not got enough heavy tricep work there to grow them well.
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agreed m8 i love heavy skulls and overhead extensions but IMO they are for the more experienced trainer, dips give a good rounded developmental baseline for your average trainee to work from. After which he/she can find whats best for them. For the inexperienced lifter, compound movments like dips give the best overall gains, importantly developing the supporting musculature in preperation for more isolated work such as the movments you've mentioned.
. Still a little gutted about my week off last week due to a rotten cold but what can you do
.Just the three, and some work on the bag on Saturdays
I see, cool. It's quite a workload but you're not exactly a beginner!
I was doing those bench rack lockout things where I start with my arms just above 90 degrees again last night, did:
120x5
120x5
120x5
Decided to stop being a girl and did 120x8
130x2 !!
I really hope if I can build up the strength on that to 150kg or so and do more direct tricep work I'll be able to improve my weak girly bench press.
I was doing those bench rack lockout things where I start with my arms just above 90 degrees again last night, did:
120x5
120x5
120x5
Decided to stop being a girl and did 120x8
130x2 !!
I really hope if I can build up the strength on that to 150kg or so and do more direct tricep work I'll be able to improve my weak girly bench press.
Associate
Ok thanks for your feedback Tank and UE. I'll hit the Dips hard (4x8) and then finish on some pullups.
Thats hardly a girly bench pressthats still a considerable amount! Good volume too.
I don't know if it's technique or what but free benching last week I was doing 85x5 @ 72kgs. I'd obviously really like to get it up to 100kg+ so I hope these rack lockouts at 40-50kgs higher than I bench will help to improve things!
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