Did Chest and triceps today, heavier on chest and moderate on triceps
Slight incline smith press 4x 6-8 reps
DB Flat Press 4x6-8
Peck Deck Flies 4x8-10
I've been stopping 2" above my chest on barbell bench and equivalent position or dumbell press. Peck Deck I don't stretch all the way back. I go as far back as possible until the weight starts to transfer from my pectorals to my delts. Right before that point I begin the concentric. My shoulder issues have gone away and my chest developement has improved dramatically.
Triceps:
V bar pushdowns w fat graps, standing close to the pulley so maximum tension is at the stretched part of the strength curve, 4x10-12 reps
Rope pushdowns standing back from the pulley so that maximum tension to the cable comes at the peak of the concentric, 4x10-12
Incline Skullcrushers behind the head, arms bent, 4x10
I have noticed better devlopmenet in my triceps from working the muscle at different parts of the strength curbe through cables. Wherever your forearm is at a 45 degree angle to the cable, that's the part of the exercise where you will be working through maximum tension. So by standing back from the pulley I cause a 45 degree angle to be achieved at the contraction. Using the long ropes allows me to position my elbows as far back as possible, further maximizing contraction. My triceps have changed a lot over the past month, good dense muscle.
Felt great today, but my CNS has always been slow to recover. Going to take the next day or two offI think