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Reverse grip skullcrushers?

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Reverse grip skullcrushers?

Post by Guitar_maniac on Sun Mar 01, 2015 5:46 pm

Been reading lately how to get the best out of my triceps. Skullcrushers done with BW seem to hit them pretty good, especially the long head since it feels right over my elbow. But reverse grip activates the medial head pretty good? Has anyone tried doing them with reverse grip? googled it, but found only the barbell versions.
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Re: Reverse grip skullcrushers?

Post by Dave on Mon Mar 02, 2015 3:41 am

I never think about hitting muscle heads. Until they knock over my water bottle at the gym. ;)
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Re: Reverse grip skullcrushers?

Post by Guitar_maniac on Mon Mar 02, 2015 11:44 am

:D I see what u did there.

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Re: Reverse grip skullcrushers?

Post by Journeyman on Tue Mar 03, 2015 2:29 am

Probably not the best idea unless you're already an advanced bodybuilder. The resistance you'd have to use would be extremely light.

If you want the 'best' out of your triceps, as with any other muscle-focused exercise, choose something that

1. allows for practical progressive overload (and this means something that won't tear up your elbows, in this case)
2. involves the fullest range of motion possible or some sort of major stretch or contraction
3. focuses most of the work on the primary muscle group you're targeting

PJR pullovers would be one good option to try. Can go heavy-check. Pretty hypoallergenic-check. Stretch-check. Very focused-check.

Heavy band pushdowns could be another. Keep in mind those are both (as well as most other 'focused' exercises) just additions to what you should be focusing on... heavy pressing.
Same rules apply there, by the way. If dips bother your elbows, chest or shoulders they're not a good choice. Something like floor presses, elbow tucked floor press (bb/db/kb), reverse grip bench press, weighted dips or bench press against bands, or close grip swiss bar bench presses would be good primary movements.

And yes, if size is your main goal machines are fine. Preferably the plate loading variety and of similar motions to the big compound movements.

/bored late night post
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Re: Reverse grip skullcrushers?

Post by Rix on Tue Mar 03, 2015 4:16 am

Ring dips with different body and grip positions. Or simply resistance band pull downs with different grips.
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Re: Reverse grip skullcrushers?

Post by Journeyman on Tue Mar 03, 2015 6:33 pm

If ring dips are a tricep exercise... you're probably doing something wrong. Or, you have horrendously weak triceps. ymmv, of course, but just in general.
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Re: Reverse grip skullcrushers?

Post by Rix on Wed Mar 04, 2015 2:21 am

Just suggesting ways he can hit his triceps via body weight exercises. The less you lean forward the more the emphasise on the tri. Don't remember stating they was a triceps exercise. The opening statement is " to get the most out of his triceps" again this may be a culture difference but that came across as a superior schooling a minor.
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Re: Reverse grip skullcrushers?

Post by Journeyman on Thu Mar 05, 2015 11:02 pm

Well, the thread question is 'how to get the most out of my triceps', so the logical (related) response would be to discuss that.

You brought up ring dips--presumably because they'd be an exercise to accomplish that end. I pointed out that they're not a very good triceps exercise, or shouldn't be. Leaning forward does the opposite, btw. Staying more upright will generally emphasize the tricep more. Many weightlifters actually hang any added weight behind them on weighted dips so as to stay as upright as possible and not lean forward and focus on the triceps as much as possible.

If I'm correcting something I just correct it; I don't see the need to sugarcoat anything. When people correct me I don't expect it either.

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Re: Reverse grip skullcrushers?

Post by Dave on Fri Mar 06, 2015 3:45 am

Journeyman wrote:Staying more upright will generally emphasize the tricep more.

He knows.

Rix wrote:The less you lean forward the more the emphasise on the tri.
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Re: Reverse grip skullcrushers?

Post by Rix on Fri Mar 06, 2015 3:54 am

:up: cool

I'm just helping out a forum member that is asking one question because they may not know about something else. Therefore I answered through the opening statement rather than being subjected to the topic at hand.

Dips always worked well for my triceps.
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Re: Reverse grip skullcrushers?

Post by Dave on Fri Mar 06, 2015 4:38 am

Dips always blow up my triceps, too, even with a bit of forward lean. But I don't go out of my way to train triceps.
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Re: Reverse grip skullcrushers?

Post by Journeyman on Fri Mar 06, 2015 6:27 pm

Rix wrote::up: cool

I'm just helping out a forum member that is asking one question because they may not know about something else. Therefore I answered through the opening statement rather than being subjected to the topic at hand.

Dips always worked well for my triceps.

:cheers2:

My bad on the reading.

Dips always 'blow up' my triceps too (if my shoulders and sternum allow it) BUT I don't think any of us would ever be accused of having big arms except by a random sedentary individual. So... yeah.

Either way, the key is sustainable overload, as much as possible, through the greatest ROM possible, with an emphasis on either stretch or contraction, with a movement that throws as much emphasis as possible on the target muscle group, done to a high level of fatigue. Pretty simple.
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Re: Reverse grip skullcrushers?

Post by Guitar_maniac on Tue Mar 10, 2015 8:00 pm

Dips never seem to hit my tri's, they feel more on the chest, and at the lowest point, on my shoulders a bit.

I feel a good stretch on my triceps when doing skull crushers, they seem o bit bigger too, now that i've done SC's for about 3 weeks.
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