Dumbbell Triceps Extensions (Lying):

[FUZO]

Dumbbell Triceps Extensions (Lying):
Basic purpose of the lying dumbbell triceps extensions is to develop the overall triceps with director focus on the outer triceps muscles. Lie flat on a bench, head even with the end. Feet can be flat on the floor or up on the bench, whichever suits you. Hold two dumbbells extended overhead, palms facing each other, as if you were about to start dumbbell flyes. From this position, lower the dumbbells back towards your head by bending your elbows. Your upper arms should stay fixed. The dumbbells will descend past the sides of your head until your triceps are fully stretched. Your upper arms will slant towards your head slightly. Now press the dumbbells back up in an arc (keeping your arms slanted back) until your elbows lock out. Flex your triceps hard. Repeat the movement.
Focus on the muscles being worked. Work the muscles, not the exercise. In other words, don't feel the exercise being worked. The dumbbells are only a means to an end. By keeping your upper arms slanted slightly back toward the head, you maintain constant tension on the triceps muscles. If you bring the upper arms perpendicular to the floor, you reduce stress on the muscle, this losing the full effectiveness of the exercise. Control the weight. Perform slow, deliberate reps. Avoid going too fast and getting into a rhythm. Stop at the top and flex hard. Lower to full stretch, pause momentarily to help control the movement and then press back up.

Avoid using dumbbells that are too heavy and cause loose, sloppy form. This will reduce the effectiveness of the exercise on the triceps muscles. It will bring on other muscles into play, perhaps causing injury.

[T-Man007]

Re: Dumbbell Triceps Extensions (Lying):

I do these on the decline bench and they are awesome. Charles Poliquin thinks they are one of the best over all tricep builders for all three heads from the decline position. Definately a must have in your tricep exercise list.

[a-bomb83]

Re: Dumbbell Triceps Extensions (Lying):

I DID THESE SHITS LAST NIGHT ON A FLAT BENCH. PRETTY MUCH A SKULL CRUSHER, ONLY WITH DUMBBELLS. NOT TOO SORE TODAY, BUT THAT WILL PROBABLY CHANGE. FELT GOOD THOUGH.

[snickers1]

Re: Dumbbell Triceps Extensions (Lying):

I DID THESE SHITS LAST NIGHT ON A FLAT BENCH. PRETTY MUCH A SKULL CRUSHER, ONLY WITH DUMBBELLS. NOT TOO SORE TODAY, BUT THAT WILL PROBABLY CHANGE. FELT GOOD THOUGH.

try it on the decline bench next time yuo will like it even more

[T-Man007]

Re: Dumbbell Triceps Extensions (Lying):

I DID THESE SHITS LAST NIGHT ON A FLAT BENCH. PRETTY MUCH A SKULL CRUSHER, ONLY WITH DUMBBELLS. NOT TOO SORE TODAY, BUT THAT WILL PROBABLY CHANGE. FELT GOOD THOUGH.

You need to adjuste your tempo then. Do something like 3121. That's 3 seconds lower the weight, 1 full second at the streched position, 2 full seconds to raise it (really feel the contraction) and 1 full second squeeze at the top just short of lock out. Each rep will take 7 seconds so if you do 10 reps you will have 70 seconds of time under tension. You triceps will be aching from that for sure.

If that doesn't do it then you can always do an immediate drop set of 20% less weight. But I personally have received much better results from the tempo of the rep. It makes the musclework so much harder and the number of contractions is still in the hypertrophy range yet the muscle has to work a hell of a lot harder.

[a-bomb83]

Re: Dumbbell Triceps Extensions (Lying):

well i did about 18 reps, RP at 10 and 15. tempo was pretty slow also.

[T-Man007]

Re: Dumbbell Triceps Extensions (Lying):

well i did about 18 reps, RP at 10 and 15. tempo was pretty slow also.

You know, there are just some exercises that 'feel' like they are doing stuff and some that don't. I try not to let what I think 'feels' good dictate what I do. I used to have a bad habit of that and didn't get any where. I'm not saying you do that but it's easy to do an exercise and think to your self 'man, that doesn't feel like it's doing anything' but if it's different it's bringing a new stimulas to the muscle and that's what works.

As far as the reps, I don't know. I personally get the best results from around 12 reps for triceps but everyone is different. Some guys like 6 some 8, I like to mix it up.

But, it's a great exercise for sure and I think if you keep throwing it in every few workouts you will begin to notice a difference.

[a-bomb83]

Re: Dumbbell Triceps Extensions (Lying):

reps don't bother me. if i get one or if i get 10, as long as that one rep is stronger than last time i tried, thats all i'm worried about. the past year or so, i've just developed a powerbuilding type training regimine. trying to get as strong as possible while trying to not get fat....ter,lol. so i've since ditched the 10,10,10 or 12,10,8 rep scheme...probably for good. no more high rep shit, unless its RP or a widowmaker. only then, its one set, not 12,lol.

[kite]

Re: Dumbbell Triceps Extensions (Lying):

These are excellent exercises! I do a couple of variations like on the floor with a pause, releasing the triceps for a second then blowing the weight back up, decline bench is great also, but my personal fav. is Tate Presses. With Tate Presses you sit on an incline bench, with the weights fully extended, you lower them with elbows facing outward touching the db's to the center of your chest then extend upwards again, kinda like the ****** salute. IMO, you should switch up your set/rep range every couple of weeks from 10-12 reps down to 5-6 reps and sets from 4-6. If you can complete 20+ reps you aren't using enough weight.

[a-bomb83]

Re: Dumbbell Triceps Extensions (Lying):

****** salute, thats a terrible, but good example,lol. i'm gonna try tate presses next time. have still yet to do them.

per rep, do you have to yell out "zeig heil" or not?

[T-Man007]

Re: Dumbbell Triceps Extensions (Lying):

These are excellent exercises! I do a couple of variations like on the floor with a pause, releasing the triceps for a second then blowing the weight back up, decline bench is great also, but my personal fav. is Tate Presses. With Tate Presses you sit on an incline bench, with the weights fully extended, you lower them with elbows facing outward touching the db's to the center of your chest then extend upwards again, kinda like the ****** salute. IMO, you should switch up your set/rep range every couple of weeks from 10-12 reps down to 5-6 reps and sets from 4-6. If you can complete 20+ reps you aren't using enough weight.

That feels like it would place more emphasis on the lateral head. Very interesting, I'm going to try those.

[T-Man007]

Re: Dumbbell Triceps Extensions (Lying):

reps don't bother me. if i get one or if i get 10, as long as that one rep is stronger than last time i tried, thats all i'm worried about. the past year or so, i've just developed a powerbuilding type training regimine. trying to get as strong as possible while trying to not get fat....ter,lol. so i've since ditched the 10,10,10 or 12,10,8 rep scheme...probably for good. no more high rep shit, unless its RP or a widowmaker. only then, its one set, not 12,lol.

Well, if you primary goal is powerbuilding, then I wouldn't even both with something like these. I would just stick with weighted dips and close grip bench. IMO

I too avoid the typical 10, 10, 10 and other stuff. I do one set per exercise and go past failure on that set. I'm up to 245 at 5'10" right now and this has pretty much been my training protocol for the last 3-4 years. I think the one set program is great, if you do it like we are and go past failure and make the absolute most of that one set.

[a-bomb83]

Re: Dumbbell Triceps Extensions (Lying):

^^i like it too. allows you to recover much faster and makes you able to train that bodypart twice per week without CNS taxation and overtraining. the name of the game (for building muscle) is muscle teardown, muscle repairing, muscle rebuilding, rinse and repeat. the more you can do it without overtraining will ultimatley build muscle at the fastest pace possible.

[T-Man007]

Re: Dumbbell Triceps Extensions (Lying):

^^i like it too. allows you to recover much faster and makes you able to train that bodypart twice per week without CNS taxation and overtraining. the name of the game (for building muscle) is muscle teardown, muscle repairing, muscle rebuilding, rinse and repeat. the more you can do it without overtraining will ultimatley build muscle at the fastest pace possible.

Me personally, I still have to train only once a week to not overtrain. But, like you said, it's all about teardown and repair, it just depends on how fast your body can do it. It still amazes me that Ronnie and Arnold could do 16-20 sets for a muscle, do it twice a week and grow. No way that would work for me.

[a-bomb83]

Re: Dumbbell Triceps Extensions (Lying):

Me personally, I still have to train only once a week to not overtrain. But, like you said, it's all about teardown and repair, it just depends on how fast your body can do it. It still amazes me that Ronnie and Arnold could do 16-20 sets for a muscle, do it twice a week and grow. No way that would work for me.

i hate to throw the gear card out there, but that coupled with 20+ years of training, they can do it. it works for them....obviously,lol.