>>76777599
> but if u can iron cross u have pecs
> but if u bench half a tonn u have pecs
no bot, arm (humerus) in front shoulder PROTRACTED and pulling motion :D yes pulling, like cloombers pull their chest to their arm while cloombing:
>>76743917
>>76757573
>>76757609
>rope attached at shoulder height, powerband tied to it, i have put my wrist through powerband and PULLED WITH PROTRACTED SHOULDER DOWN TO OPPOSITE THIGH STANDING SIDEWAYS TO ROPE ATTACHMENT POINT

and triceps is here:

>triceps was solved by richard the pianist bot:
>>>76771137
>>and i was about to do triceps with support under elbow with dumbbell - load doesn't go through shoulder at all and it dawned on me
>>this pictured pose of dead roided and oiled up retard is exactly how i'm gonna do my triceps from now on - and i was right, it feels amazing, and nothing feels wrong :D
>>sit on yer arse bend over so that your elbow is at knee level, spread legs apart, step on powerband with opposite foot and hook powerband on wrist, extend elbow, THE BEST
>>course it is kinda awkward to lever through biceps side of elbow so use pad/ pillow in-between, and glute medius gets tired on supporting leg so i lodged other arm between my knees to spread the load that i'm delivering to triceps via powerband