Latest posts tagged with #bridgeExtensions on Bluesky
My latest method of doing #bridgeExtensions as of last week. I'm here using a DIY strap loading pin to hang the weight from the front peg of my plate-loaded vest so that it hangs suspended in air while I perform the set. Really smokes that long head of the #triceps.
Absolutely brutal on the arms today between these two (i.e., #clutchCurls to replace unweighted #ringCurls and #ringPressDown as backoff to #bridgeExtensions) on top of all the rowing I bumped to today having added lever shit earlier in the week and having stepped up my overhead pressing today.
The current state of my #bridgeExtensions, using the squat belt to suspend the feet and avoid any need to weigh down the other end of the bench. This is of course the lengthened partial variation which makes up the majority of my volume on these as well as #triceps and #tricepsIsolation generally.
I've been mixing in the traditional #tricepsExtensions on rings once in a while as a test of my development on #bridgeExtensions, but I had been lacking something more like a pushdown and hadn't kept up with #JMpress. This, however, should cover that need and be plenty adaptable for #ringtraining.
Having done such a small volume of ring extensions in that time compared to more than 10x that volume performed on #bridgeExtensions, such an increase in performance in such a short time is hardly attributable to anything except bridge extensions slapping on some meaty #triceps #hypertrophies.
Alright, so this is currently my favorite way to do #bridgeExtensions and should allow plenty of runway for decline. After this set, I managed 15 reps on regular ring tricep extensions at a weight and incline I had only managed for 11 a month ago, having performed only two sets of those in that time
Did some successful experimentation with varying inclines and declines on the #bridgeExtensions today, to include performing them on a bench, which may be my favorite variation so far (will report later). I think it's fair to say that my #triceps are bearing the brunt of that effort.
Didn't post this when I first published it, but this is me dipping my toe into slightly more technically relevant write-ups (here introducing the novel exercise of #bridgeExtensions) but still finding cause to cast a critical eye on the whole experience.
Horseshoe certainly seems to be deepening as expected from the longhead of the #triceps popping out more the way it is. Still almost exclusively performing #bridgeExtensions to net these #hypertrophies (though did try a couple sets of unweighted extensions on rings as a backoff a few days back).
Oh, uh. Speak of the devil. Finished up with some good hard work on the #bridgeExtensions alright. Still only the first #hypertrophies on this latest #triceps kick.
Haven't even gotten to my #bridgeExtensions, so this is probably not so pumped just yet. But those have got me isolating triceps 3x/week now, on top of all the compounds I do which make decent use of them, particularly given my wingspan.
I was so intrigued by these #bridgeExtensions that I added an #armDay to my 4 day upper/lower and experimented with a full-RoM variation which predictably mimics cable #katanaExtensions by allowing for external rotation. I'm loving how there's a standardized cutoff for #lengthenedPartials here.
Starting position: spine extended to hover above the ground with the butt planted, knuckles together, head rested upon fists.
Extending the elbows, maintaining spinal extension, knuckles still together.
Still extending the elbows while maintaining spinal extension, knuckles still together.
Full RoM of Rep: no need to lock out elbows by external rotation of the shoulders, knuckles still together, upper back making light contact with the deck, then from here relax back into starting position while maintaining spinal extension.
I call them #bridgeExtensions. It's basically a no-bull cousin of the back-bridge pushup in which you extend the spine with the butt planted and knuckles together behind the head and simply extend the elbows until the upper back touches the deck and then ease back into the starting position.
