Cable rope pullover how to#

You can either go for time (no less than 30 seconds) or reps (aim for greater than 30).

Don't slam them because it'll cause more damage than benefits. Be sure to control the movement and let the elbows tap the floor. Now just go through the movement as you would on the dumbbell bench press.

Your feet can either be flat on the floor or legs can be extended straight out.

Cable rope pullover how to#

How to perform it: Lie on your back on the floor. This is the most popular variation because it's simple and you can do these anywhere with dumbbells, kettlebells, or fat bells. This allows you to choose from any of the board ranges listed. If you're doing multiple sets, you can also alternate your grip from close grip to wide grip.ДЄs an alternative you can also use a Bench Block. Repeat this for either time (no less than 30 seconds) or max reps (no less than 20 reps). Lower the bar to the board and press back up. Have a friend place either a 3, 4, or 5-board on your chest. How to do it: Lie down like you're getting ready to do a regular bench press. This allows you to primarily work your triceps. The purpose of the boards is to limit your range of motion substantially and eliminate any input from the pecs. You can use this method immediately after your last heavy bench or at the end of the workout as a finisher. The important thing to know is that it's really about how many reps you get on the last board. With my athletes I'll do 135, 185, 225, or 275 pounds. This will go on until you get to the 5-board where you'll perform as many reps as possible. Without racking the bar, he'll quickly switch to a 3-board, and you'll do another 5 reps. Have a friend place a 2-board on your chest, then do 5 reps. How to do it: Lie down like you're attempting to do a regular bench press. Anyone willing to try this out with a couple of friends will see growth, guaranteed. This is the most brutal tricep exercise available. The following exercises are ways you can incorporate this method into your training regimen. It's unique because it builds strength, endurance/lactic threshold, and promotes growth hormone production. This method is intended to be used during accessory movements, specifically the ones immediately following your main exercise. Don't believe me, take a look at the people who train under Louie Simmons like Dave Hoff who bench presses over 1000 pounds. This method has been proven time and time again with powerlifters across the nation. It highlights the use of moving small weight for a large amount of reps. This method was made popular by Mel Siff in Super Training and Louie Simmons of Westside Barbell.

Partial-range bench press variations done with the Repetitive Effort Method. With this pullover variation the elbows go into flexion, then extension emphasizing the triceps more than the lats. This differs from a lat-specific pullover where the elbows tend to stay in 'soft flexion' or even remain completely straight (again to emphasize lengthening the lats primarily) and remain in that position.

The initiation into the concentric is done via elbow extension (which is the primary function of the triceps, of course) until completion.

From the top, let the shoulders go into 180 degrees of flexion, then drop the dumbbell straight down to fully lengthen the triceps.

This is why, when someone tells me this version of the pullover is a lat movement, I know they simply don't understand how to execute it properly. The PJR pullover puts the shoulder into 180 degrees of shoulder flexion, which in turn gets the long head as stretched as possible. You can't get the long head into a fully lengthened state without shoulder flexion. The long head, which actually attaches to the lateral part of the scapula, acts as an extensor for the shoulder. And whatever muscle is loaded the most in a stretched position is the one that's going to have the greatest amount of tension distribution. You can do all the close-grip bench presses and dips in the world, but neither of them put the long head in a fully lengthened state.

No exercise for triceps blasts the long head harder than this one.