Pretty sure he means just doing shoulder presses (behind the back) while in a kneeling position. Sitting on a bench perhaps?

My favorites:

Squats (Actually I hate them, but nothing feels better after you rock them out)

Incline DB Press

Over-The-Top Preacher Curls

Kickbacks

kickbacks are a bitch and a half lol..b ut their really good to isolate the medial head of the tricep (a neglected part of the tricep)




about the diet.. it seems that 200 grams of protein is alot.. i dont know how i would be able to consume that much a day without shitting like a race horse.. i used to take alot of mass gaining shakes i manged to gain a couple of lbs on those.. but i felt i was definatley over exerting it since i was going to the washroom way too many times..

a high carb diet might be the best answer but it would definatley be really tiring. my flexibility is also very shitty.. maybe i need to lengthen my muscle fibres in order to increase their growth potential?... i just started taking yoga now so w'ell see what that does. Its all a big experiment lol

I always try kickbacks, but I dont think I do them right. I never feel anything after im done. Any tips?

today:

flat bench db

1x15 45s
3x10 60s
1x12 50s

T-Bar rows

1x12 45
3x10 70
I was focusing on using as little bicep and shoulder as possible by locking them and realllly slow let downs and a crazy all body tensed shot up to contraction where I would squeeze as hard as I could and really feel the back writhe. Felt good.

incline flies

3x10 45s
as my rotator cuffs heal im getting closer and closer to full extension. taken my 2 years but im getting close hehe. again, locked elbows and focusing a lot more on negatives than i usually do. Added some fun to it

bent over reverse db flies

1x10 20
1x8 30
1x10 25

called it a day. kinda been having a half rack a night for last 2 nights and not the best sleep on earth hehe. I need to get my intensity back !

eating tons of lean beef and sweet potatoes though. its jawesome.

quote:

Originally posted by Evil_Gnome I always try kickbacks, but I dont think I do them right. I never feel anything after im done. Any tips?

raise your elbow as far up as you can

quote:

Originally posted by Floorfiller ???? please elaborate? are you talking like a shoulder movement combined with a squat or something?

Hehehe.....it's kind of a movement that I modified.

I really prefer doing behind-the-neck presses on a Smith machine because it keeps my form so consistent. However, I don't like doing them seated because I don't feel like my hips are far enough underneath me, and I feel like I lose out on the full benefits of the movement. I think I just don't feel stable enough seated and I think I'm more likely to cheat on the movement.

So what I do is just basically assume a lunge position and kneel to perform the exercise. I alternate which leg I put forward and which leg I kneel on for each set. It just feels more natural for me; kinda weird though, I know.

But if you think about in terms of stability, it's exactly the type of form powerlifters use when they are doing overhead presses. Albeit, they are not in a full kneeling position.

I dunno, sometimes I do weird stuff but it just feels right.

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Last edited by Ygrene on Apr-04-2005 at 03:08

What are you calling a kickback? Is that something like a skull crusher? Or some sort of pull down?

this is the kickback.. it works your tricep (mainly the medial and long head)

the best way to actualy maximize the workout on the rep is to point your thumb parallell to your arm.. and not downward like in the above picture

also your arm should be straight at the rep extension

quote:

Originally posted by Evil_Gnome I always try kickbacks, but I dont think I do them right. I never feel anything after im done. Any tips?

you probably do them with bad form and too much weight. drop the weight and practice it with a nice controlled movement...nice squeeze at the top...and a slow negative. i'm just saying because that's been my problem in the past hehe. you probably are swinging the arm waaay too much...

quote:

Originally posted by Ygrene Hehehe.....it's kind of a movement that I modified. I really prefer doing behind-the-neck presses on a Smith machine because it keeps my form so consistent. However, I don't like doing them seated because I don't feel like my hips are far enough underneath me, and I feel like I lose out on the full benefits of the movement. I think I just don't feel stable enough seated and I think I'm more likely to cheat on the movement. So what I do is just basically assume a lunge position and kneel to perform the exercise. I alternate which leg I put forward and which leg I kneel on for each set. It just feels more natural for me; kinda weird though, I know. But if you think about in terms of stability, it's exactly the type of form powerlifters use when they are doing overhead presses. Albeit, they are not in a full kneeling position. I dunno, sometimes I do weird stuff but it just feels right.

hey...its all about what feels right and what works right? hehehe. i can see what you're saying about the seated cheating though. just doing that kinda shit myself...i can see what you mean about perhaps not being completely stabilized. i usually do them with a free barbell, but i'll have to try it sometime hehe .

i had the same problem as well.. i was doing seated shoulder press with db with too much weight i guess i got the weights up over my head and decided to jerk back into proper seating position and i messed up my pelvis joint lol


it put me out of comission for a good 2 months and ever since then the joints been a bit tighter then the rest. I am very careful now with this excercise