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Let's Hear Your 'Weird' Exercises

USMuscle9403

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Over time, you just learn what works and what doesn't. You'll be doing an exercise one day slightly different, and you'll just have an epiphany when it comes to mind muscle connection. Let's talk about different ways you do ordinary exercises, or just new ones you came up with.

One Armed Pushdown - Think reverse pinwheel curl (all time favorite for biceps and forearms by the way). I'm huge on one armed movements for arms, my left needs some work, but I started doing these with the starting position at the top, keeping your forearm parallel to your body, push down, slow negative. You won't be able to use much weight, don't worry about it. I really like the single arm rope attachment for this. Try not to look at yourself in the mirror when you're doing this, you'll look like you're painfully and violently beating yourself in the balls.

Hanging Swings - I took John Meadows advice and started doing rear delts at the beginning of back, and love it so far. I take great, almost masochistic pleasure in roasting my rear delts, and no better way to do that than finish bent over flies with as many partial reps as you can possibly muster. Don't worry, everyone looks like a retard when they do these, it's not just you. I often like to do these then hop right on the reverse pec deck and finish one at a time. I've noticed really nice improvement over the past few months doing this, and it's giving me some nice thickness from the side. Oh and if you're not subscribed to John on YouTube, shame on you. Mountaindog1. Subscribe. Now.

I've got a ton, but figured I'd let you fuckers chime in before I bogart this bitch.
 

Delt123

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PJR pull over. Grew my triceps really well. I think Paul Carter is the ‘inventor’ of this exercise. Always a great pump and soreness with these. I like them in a relatively high rep range.

 

gungalunga

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For traps, instead of doing shrugs I use the Hammer Strength seated dip machine for traps. Instead of bending your arm at the elbow, you keep your arms straight and push down with your traps. I get a better trap workout from this than I do from shrugs. It puts less stress on the vertebrae in the neck and back too.
 

thethinker48

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Facing away from the preacher curl bench and using it as an arm rest to pin your arms when doing straight curls or hammer curls.

For those with weak arms like me; it’s a great way to isolate and properly train the muscle.
 

method2madness

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Neutral wide grip hammer pulldowns.
 

FK86

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PJR pull over
I've never seen Paul lie on the bench like you normally would for this exercise. Is there something about going sideways that makes the exercise more effective?
 

Delt123

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I've never seen Paul lie on the bench like you normally would for this exercise. Is there something about going sideways that makes the exercise more effective?
I doubt it, maybe a bit more stretch? I lie ‘normal’ on the bench too. I rather choose more stability than more stretch. It provides a great stimulus regardless ime!
 

USMuscle9403

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I doubt it, maybe a bit more stretch? I lie ‘normal’ on the bench too. I rather choose more stability than more stretch. It provides a great stimulus regardless ime!
I never understood why anyone did them any other way lol. To me, the 'old school' way of doing it lying across the bench just looks like an accident waiting to happen. I never see anyone do pullovers anymore, sad. I did them lying normal with cables the other day. No one else in the gym, so I looked like a dumbass all by my lonesome.
 

Delt123

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I never understood why anyone did them any other way lol. To me, the 'old school' way of doing it lying across the bench just looks like an accident waiting to happen. I never see anyone do pullovers anymore, sad. I did them lying normal with cables the other day. No one else in the gym, so I looked like a dumbass all by my lonesome.
Hahahaha same! Specially when you do a variation (like the PJR), people will look at you like you’re dumbass. I enjoy pull overs a lot!
 

3BILLS

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I do rope face pulls for biceps. Crazy pump and contraction. Almost like a drag curl style
 

FK86

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Any of the non-traditional exercises I do I got from Dante through forum posts or IG. One exercise I never see anyone do, and I don't even do them myself, is pullover presses. I've only seen Rich Gaspari do them.

 

JBEXT81

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Doing bicep curls... seated overhead from the last pull down machine. Grip about shoulder width apart and keep elbows in front of you and curl back toward your forehead. It’s a weird feeling and contraction to curl from this angel.

Got this from Ben Pakulski
 

alfresco

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I wrote and posted this on August 1, 2008.

Anybody who has ever handled any serious iron will, at some point in time,
experience aches and pains in the elbow joint. I know I have and it's nothing
to laugh about. It's painful that's a given, but it also interferes with your
workouts and could be a precursor to something worse. Not good.

So . . . try this the next time your elbows flare up due to heavy triceps isolation
movements.

Take a minimum shoulder width curl grip (yes, a curl grip) on an empty Olympic
bar to start with. Lie down of a bench just like you were going to do a normal
lying triceps extension; only this time the palms of your hands will be facing you,
hands shoulder width or wider (I prefer wider). Keep your elbows perpendicular
(I prefer less than) and lower the empty bar to your face or behind your head.
And then extend your arms, keeping your elbows stationary.

This movement may take some getting used to. Don't worry about dropping
the weight on your face; trust me, it won't happen thanks to your powerful
prehensile thumb.

Concentrate, keep the weight light and reps high to start with until you gain
the flexibility in your wrists and hands. Eventually, if you stick with it, you will
be able to handle heaver and heavier weights and your triceps will grow with
zero pain in your elbows.

As with any completely new exercise you will enjoy a tremendous muscular
pump, and if your elbows have been bothering you, you will have the added
benefit of them being virtually pain free, at least that has been the case with
me.

When I do this exercise, I typically do it immediately prior to another triceps
exercise like in a super-set. It has the benefit of warming up the triceps,
pre-exhausting them, before you perform a heavier movement.

I saw this exercise being performed many years ago by a man at a gym I once
to belonged to. Only he was doing them standing, and behind the neck, with
an Olympic bar loaded with a 45 on each end. You do the math. And his
triceps were simply enormous. This was the only isolation triceps exercise I
ever saw him doing. He would super-set these with dips, followed by palm
close together push-ups with his feet elevated on a bench. But I credit his
triceps development to this one exercise.

I have seen a few people do what I call a reverse grip push-down, but I have
never seen anybody do this exercise the way I have described it and never the
way I saw it performed many years ago.

Try it, you just might like it.

And as someone once said to me when they saw me performing this exercise
. . . "I've been working out for a lot of years and I thought I'd seen everything"
to which I replied . . . "well, I guess you have seen everything now."
 

McSwickles

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I will occasionally do shrugs on a standing calf machine, I believe there called hiss shrugs, I don't see them done often, there not a go to, but they make a nice finisher when working traps.
 

USMuscle9403

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Registered
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Dec 24, 2004
Messages
1,502
I wrote and posted this on August 1, 2008.

Anybody who has ever handled any serious iron will, at some point in time,
experience aches and pains in the elbow joint. I know I have and it's nothing
to laugh about. It's painful that's a given, but it also interferes with your
workouts and could be a precursor to something worse. Not good.

So . . . try this the next time your elbows flare up due to heavy triceps isolation
movements.

Take a minimum shoulder width curl grip (yes, a curl grip) on an empty Olympic
bar to start with. Lie down of a bench just like you were going to do a normal
lying triceps extension; only this time the palms of your hands will be facing you,
hands shoulder width or wider (I prefer wider). Keep your elbows perpendicular
(I prefer less than) and lower the empty bar to your face or behind your head.
And then extend your arms, keeping your elbows stationary.

This movement may take some getting used to. Don't worry about dropping
the weight on your face; trust me, it won't happen thanks to your powerful
prehensile thumb.

Concentrate, keep the weight light and reps high to start with until you gain
the flexibility in your wrists and hands. Eventually, if you stick with it, you will
be able to handle heaver and heavier weights and your triceps will grow with
zero pain in your elbows.

As with any completely new exercise you will enjoy a tremendous muscular
pump, and if your elbows have been bothering you, you will have the added
benefit of them being virtually pain free, at least that has been the case with
me.

When I do this exercise, I typically do it immediately prior to another triceps
exercise like in a super-set. It has the benefit of warming up the triceps,
pre-exhausting them, before you perform a heavier movement.

I saw this exercise being performed many years ago by a man at a gym I once
to belonged to. Only he was doing them standing, and behind the neck, with
an Olympic bar loaded with a 45 on each end. You do the math. And his
triceps were simply enormous. This was the only isolation triceps exercise I
ever saw him doing. He would super-set these with dips, followed by palm
close together push-ups with his feet elevated on a bench. But I credit his
triceps development to this one exercise.

I have seen a few people do what I call a reverse grip push-down, but I have
never seen anybody do this exercise the way I have described it and never the
way I saw it performed many years ago.

Try it, you just might like it.

And as someone once said to me when they saw me performing this exercise
. . . "I've been working out for a lot of years and I thought I'd seen everything"
to which I replied . . . "well, I guess you have seen everything now."
Thank you for that. My elbows are trashed from pressing movements over the years and it's hard to get a really good triceps workout without regretting it.
 

buck

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I will occasionally do shrugs on a standing calf machine, I believe there called hiss shrugs, I don't see them done often, there not a go to, but they make a nice finisher when working traps.
I used to like going heavy on these at one gym I was at. I could pull the block away for calf raises and stand flat footed on the floor. And didn't need to put any added strain on my wrists and elbow.
 

McSwickles

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Messages
82
I used to like going heavy on these at one gym I was at. I could pull the block away for calf raises and stand flat footed on the floor. And didn't need to put any added strain on my wrists and elbow.
They help me if struggling with my mind muscle connection that day too.
 

alfresco

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chest dips n revers shrugs are kinda cool
Gironda dips performed by Larry Scott.

I used to do these years ago (not on a V shaped dipping bar)
but I don’t think this ‘ole body has the required flexibility to
do them now.
 

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USMuscle9403

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Messages
1,502
Gironda dips performed by Larry Scott.

I used to do these years ago (not on a V shaped dipping bar)
but I don’t think this ‘ole body has the required flexibility to
do them now.
I need a shoulder replacement just seeing that lol. I wish I could get more creative with dips but shoulders just say no. I'm a fan of partial dips, however. Learned of those from John Meadows, you're basically only performing the first half or so of the movement and keeping tension. Pretty killer.

Gironda was a genius, too. Dude was way ahead of his time.
 

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