Have a friend place either a 3, 4, or 5-board on your chest.
Cable rope pullover how to#
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.
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. That’s a better option than cheating.No exercise for triceps blasts the long head harder than this one. If you catch yourself engaging other body parts more than your lats, reduce weight. You’ll feel a stretch in your chest if you’re doing it right. When you lower the weight to your chest, your shoulders should come slightly behind your back. Focus on engaging the muscle you’re targeting while pulling. If you feel the tension in other body parts and not your lats, you’re not performing the exercises correctly. Slow and focused movements build your muscle mass more effectively than fast, uncontrolled movements. Practice these five tips for standing pullovers to avoid both scenarios: In the best-case scenario, you’ll get away with it scot-free, but you won’t build your lats, reduce fat, nor reach your other fitness goals. A standing cable pullover can hurt your back if performed incorrectly.