Ideas for direct muscle work - press assistance (Built Strong)

[Bauer]

I am currently planning a forthcoming Built Strong cycle.

This time I would like to focus a little more on hypertrophy than strength and included some specialized variety and direct muscle work.

Heavy: Double MP
Medium: Double MP
Light: Pushup Variation
Very Light: ??? (Direct Muscle Work)

I would like to add some direct muscle work. For pulls I consider adding crush curls for the Very Light category. For presses, I am not sure.

I was thinking of single arm floor presses or something like triceps extensions (KB? Banded?), but I do not have any experience with these kind of exercises.
What would you recommend as press assistance?

 

[flightposite]

Not sure what all you have access to.
But a few things I have always enjoyed for direct triceps work.

-High rep Banded triceps press downs
-Behind the head dumbbells triceps extensions.
-Skull crushers
-Dips with a more upright torso angle and a deep range of motion.

 

[Bauer]

Not sure what all you have access to.
But a few things I have always enjoyed for direct triceps work.

-High rep Banded triceps press downs
-Behind the head dumbbells triceps extensions.
-Skull crushers
-Dips with a more upright torso angle and a deep range of motion.

Thanks.
Equipment: KBs, rings, TRX, and bands.

 

[james_1127]

Definitely some tricep work... that would be the most direct route

 

[watchnerd]

Thanks.
Equipment: KBs, rings, TRX, and bands.

KB skull crushers

 

[DocMike]

Dips are the king. JM press and close grip bench a near second. IF you can do dips do them, nothing compares.

 

[Joel the Savage]

KB skull crushers

+1
Also, tate-press. Pullovers/frenchpress.

If you like BW ring dips (if shoulders accept them), diamond pushups, ring pushups,

I personally liked "ring presses" stand as you would do a pushup in the rings, but do a french press (behind head) or skullcrusher (to the forhead) instead

 

[watchnerd]

+1
Also, tate-press. Pullovers/frenchpress.

If you like BW ring dips (if shoulders accept them), diamond pushups, ring pushups,

I personally liked "ring presses" stand as you would do a pushup in the rings, but do a french press (behind head) or skullcrusher (to the forhead) instead

Everytime I try to do triceps isolation work on rings, it just irritates my elbows.

Ring dips feel great, though, but I consider that a compound move.

 

[Joel the Savage]

Everytime I try to do triceps isolation work on rings, it just irritates my elbows.

Ring dips feel great, though, but I consider that a compound move.

Even if you grip the rings so you get a hammer-grip?

 

[watchnerd]

Even if you grip the rings so you get a hammer-grip?

haven't tried that

 

[ImMrAdam]

For triceps, I really like EZ bar tricep extensions. Hits the long head that attaches to the shoulder really well.

 

[silveraw]

Where is your press's weak spot?

 

[KingBeans]

Could Light be Dips and Push-Ups be your Very Light?

 

[solarbear]

Could Light be Dips and Push-Ups be your Very Light?

Yeah, I've always found bodyweight dips for triceps to be one of the best accessory exercises. That and narrowish OHP.

 

[Antti]

How good are you with diamond pushups?

 

[Bauer]

Thanks everyone!

Where is your press's weak spot?

Everything
Pressing is my weakest category. However, I mostly struggle around the first third in overhead presses.

Could Light be Dips and Push-Ups be your Very Light?

Hopefully some day

How good are you with diamond pushups?

Not good.

Weighing your suggestions, I think I will go for triceps work with overhead extensions or skull crushers.

I am currently doing a lot of LCCJs, so my rack and overhead positions get plenty of work, and my triceps could benefit from some direct work.

 

[Philippe Geoffrion]

Close grip bench press

Bench Press to Kettlebell Press More | StrongFirst

Here is how you use the bench press to set a kettlebell military press personal record within weeks - as designed and explained by Pavel Tsatsouline.

www.strongfirst.com

 

[bangtguh]

If you have band, try doing lateral shoulder raises. This allegedly can help build a wider shoulders. I did this when I did my last hypertrophy cycle, I think it helps built wider shoulders and also not too taxing on the arm to the extent of hindering my presses.