Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Gym Rat on February 13, 2023, 02:27:10 AM
-
SELECTING THE BEST TRICEP EXERCISES (Westside Barbell)
As an athlete, it is important to develop a strong upper body. One of the most critical components of developing a strong upper body is ensuring that your triceps are properly trained. Not only do your triceps play a significant role in the extension of the elbow during a press (bench press) or push (med ball chest pass) movement, the triceps are largely responsible for your ability to use your arms to apply force or control during competition.
The triceps brachii muscle consists of three heads; long, medial, and lateral. The muscle traces the rear upper arm, connecting at the scapula and the humerus, with the triceps tendon connecting the muscle to the olecranon process. To ensure all heads of the triceps and the triceps tendons are properly trained and developed, it is essential to have a basic understanding of tricep exercise selection for both main and accessory exercises.
The Conjugate Method provides a programming template that makes it easy for an athlete to train the triceps to improve upper body absolute strength and muscle mass. For many years, Louie emphasized the importance of tricep development for all athletes. If you have ever visited Westside, you know that much of our training on upper body days directly or passively target the triceps.
Proper triceps training comes down to two things: exercise selection and programming. As long as you select worthwhile exercises and program these movements with optimal levels of volume and intensity, you can expect to add strength and size to your triceps.
Here is how we go about selecting and programming triceps exercises at Westside Barbell:
MAIN EXERCISES
One of the best ways to develop strength in the triceps is to add tricep-focused exercises to your upper body main exercise selections. When selecting a tricep-focused exercise as a main exercise, we will always choose a multi-joint exercise considering the many training benefits provided compared to a single-joint exercise.
Multi-joint movements are preferred due to the impact these exercises have on other upper-body muscle groups. Instead of solely focusing on the triceps, we can focus on the triceps while providing adequate training for the shoulders, pecs, upper back, biceps, and forearms.
The intent of max effort upper training days is to improve the absolute strength of the upper body while also developing strength and skill in variations of the bench and overhead press. We opt for multi-joint movements only when selecting a tricep-focused main exercise.
Here are a few of our go-to triceps-focused main exercises, along with programming recommendations:
Bench Press (with band or chain)
Incline Press
JM Press
Close Grip Bench Press (with band or chain)
2 or 3 Board Bench Press
Floor Press (with band or chain)
Pin Press (flat, incline, or standing)
When programming these exercises for a max effort upper training day, we typically work up to a top set of 1-3 reps. Additionally, you can choose to use the bench press or close grip bench press as a dynamic effort main exercise. You will still follow the recommended dynamic effort upper set and rep schemes.
Remember that you can also use any of the above exercises as a primary accessory exercise. In that case, we recommend either working up to a top set of 5-8 reps or performing multiple sets of 5-8 reps. Heavy tricep-focused primary accessory exercises are some of the best tricep exercises considering your ability to manipulate volume and intensity to deliver the results you seek.
ACCESSORY EXERCISES
At Westside, the bulk of our tricep training is featured in our accessory work. Some of the best tricep exercises you can perform are single-joint exercises that allow you to focus on specific portions of the triceps, such as long-head tricep exercises or medial-head tricep exercises. Additionally, we can perform many accessory tricep exercises with dumbbells, which are tremendously beneficial.
Tricep accessory exercises will also feature considerable training volume, which is necessary to improve both size and strength. Here are a few of the common tricep exercises we perform during our upper body accessory training:
Rolling DB Tricep Extensions
Skullcrushers
Cable Pressdowns (various attachments)
DB Bench Press (flat or incline)
Standing DB Overhead Press
Williams Extensions (flat or incline)
Overhead DB Tricep Extensions
Standing Chest/Tricep Press Machine
Weighted Push-Ups
Weighted Dips
When programming these exercises we will typically perform 3-5 sets of 8-15 reps per set depending on the movement. For instance, we may increase the intensity of DB bench press or rolling DB tricep extensions while performing higher levels of volume with exercises like cable extensions or weighted dips.
Keep in mind that you can also include any of the tricep-focused main exercises as accessory exercises. It is just a matter of programming the exercises according to proper accessory exercise volume and intensity levels.
We will also feature ultra-high-volume exercises using very light weights or band tension to focus on tendon development. These exercises are always tricep extension exercises and should be performed for 3-5 sets of 75-100 repetitions per set.
EXERCISE EXECUTION
Targeting specific muscle groups requires the athlete to execute the movements with the correct intent. Failing to do so can lessen the effectiveness of the training or potentially lead to injury. As mentioned above, when choosing a tricep-focused main exercise, you will always select a multi-joint movement. With these exercises, it is expected that you will use other muscle groups to accomplish the lift while placing as much emphasis on the triceps as possible.
Single-joint accessory exercises call for more specific levels of execution. When using a single-joint exercise to target the triceps directly, it is vital to take the muscle through the entire range of motion while creating as much mechanical tension as possible. This will allow the athlete to develop larger triceps. These exercises deliver muscle growth, while the main exercise or primary accessory exercises deliver strength.
So, when performing the above-listed exercises, be sure to know the intent of the movement. If the objective is to move the most significant amount of weight using a multi-joint exercise to improve absolute strength, feel free to use other muscle groups to help accomplish the goal. However, if hypertrophy is the intention, focus more specifically on the triceps while limiting the use of other upper-body muscle groups.
-
Prime Anthony Clark could’ve walked into Westside and benched over 700lbs with reverse grip, and left the entire place stunned
-
Thanks, GR.
-
Are close-grip bench presses worth doing in your experiences?
-
The best I have ever found to be was pull over presses. You start with laying back with an EZ curl bar extended over your face and keeping the elbows pointing at the ceiling. From here you lower the bar to your forehead just like in skull crushers but when the bar reaches the bottom of the movement, instead of pushing it back up, you dip it behind your head until the upper arms are parallel with the floor, then reverse course pull the EZ bar back over your face to your sternum where you perform a close grip press to bring it back to the original starting position. This exercise allows you use more weight than you normally would so you can focus on the negative portion of the skullcrusher movement, give you a long stretch in the muscle and then you get a contraction with the close grip press.
I wouldn't attempt this if you have shoulder/elbow problems though.
-
one of my favorites was the swingbell triceps ext. it depends what kind of feel you get from the exercise.
-
one of my favorites was the swingbell triceps ext. it depends what kind of feel you get from the exercise.
More details please.
-
Anthony Clark was a daredevil with the reverse grip
-
More details please.
https://physicalculturestudy.com/2016/03/22/the-swingbell/
-
SELECTING THE BEST TRICEP EXERCISES (Westside Barbell)
As an athlete, it is important to develop a strong upper body. One of the most critical components of developing a strong upper body is ensuring that your triceps are properly trained. Not only do your triceps play a significant role in the extension of the elbow during a press (bench press) or push (med ball chest pass) movement, the triceps are largely responsible for your ability to use your arms to apply force or control during competition.
The triceps brachii muscle consists of three heads; long, medial, and lateral. The muscle traces the rear upper arm, connecting at the scapula and the humerus, with the triceps tendon connecting the muscle to the olecranon process. To ensure all heads of the triceps and the triceps tendons are properly trained and developed, it is essential to have a basic understanding of tricep exercise selection for both main and accessory exercises.
The Conjugate Method provides a programming template that makes it easy for an athlete to train the triceps to improve upper body absolute strength and muscle mass. For many years, Louie emphasized the importance of tricep development for all athletes. If you have ever visited Westside, you know that much of our training on upper body days directly or passively target the triceps.
Proper triceps training comes down to two things: exercise selection and programming. As long as you select worthwhile exercises and program these movements with optimal levels of volume and intensity, you can expect to add strength and size to your triceps.
Here is how we go about selecting and programming triceps exercises at Westside Barbell:
MAIN EXERCISES
One of the best ways to develop strength in the triceps is to add tricep-focused exercises to your upper body main exercise selections. When selecting a tricep-focused exercise as a main exercise, we will always choose a multi-joint exercise considering the many training benefits provided compared to a single-joint exercise.
Multi-joint movements are preferred due to the impact these exercises have on other upper-body muscle groups. Instead of solely focusing on the triceps, we can focus on the triceps while providing adequate training for the shoulders, pecs, upper back, biceps, and forearms.
The intent of max effort upper training days is to improve the absolute strength of the upper body while also developing strength and skill in variations of the bench and overhead press. We opt for multi-joint movements only when selecting a tricep-focused main exercise.
Here are a few of our go-to triceps-focused main exercises, along with programming recommendations:
Bench Press (with band or chain)
Incline Press
JM Press
Close Grip Bench Press (with band or chain)
2 or 3 Board Bench Press
Floor Press (with band or chain)
Pin Press (flat, incline, or standing)
When programming these exercises for a max effort upper training day, we typically work up to a top set of 1-3 reps. Additionally, you can choose to use the bench press or close grip bench press as a dynamic effort main exercise. You will still follow the recommended dynamic effort upper set and rep schemes.
Remember that you can also use any of the above exercises as a primary accessory exercise. In that case, we recommend either working up to a top set of 5-8 reps or performing multiple sets of 5-8 reps. Heavy tricep-focused primary accessory exercises are some of the best tricep exercises considering your ability to manipulate volume and intensity to deliver the results you seek.
ACCESSORY EXERCISES
At Westside, the bulk of our tricep training is featured in our accessory work. Some of the best tricep exercises you can perform are single-joint exercises that allow you to focus on specific portions of the triceps, such as long-head tricep exercises or medial-head tricep exercises. Additionally, we can perform many accessory tricep exercises with dumbbells, which are tremendously beneficial.
Tricep accessory exercises will also feature considerable training volume, which is necessary to improve both size and strength. Here are a few of the common tricep exercises we perform during our upper body accessory training:
Rolling DB Tricep Extensions
Skullcrushers
Cable Pressdowns (various attachments)
DB Bench Press (flat or incline)
Standing DB Overhead Press
Williams Extensions (flat or incline)
Overhead DB Tricep Extensions
Standing Chest/Tricep Press Machine
Weighted Push-Ups
Weighted Dips
When programming these exercises we will typically perform 3-5 sets of 8-15 reps per set depending on the movement. For instance, we may increase the intensity of DB bench press or rolling DB tricep extensions while performing higher levels of volume with exercises like cable extensions or weighted dips.
Keep in mind that you can also include any of the tricep-focused main exercises as accessory exercises. It is just a matter of programming the exercises according to proper accessory exercise volume and intensity levels.
We will also feature ultra-high-volume exercises using very light weights or band tension to focus on tendon development. These exercises are always tricep extension exercises and should be performed for 3-5 sets of 75-100 repetitions per set.
EXERCISE EXECUTION
Targeting specific muscle groups requires the athlete to execute the movements with the correct intent. Failing to do so can lessen the effectiveness of the training or potentially lead to injury. As mentioned above, when choosing a tricep-focused main exercise, you will always select a multi-joint movement. With these exercises, it is expected that you will use other muscle groups to accomplish the lift while placing as much emphasis on the triceps as possible.
Single-joint accessory exercises call for more specific levels of execution. When using a single-joint exercise to target the triceps directly, it is vital to take the muscle through the entire range of motion while creating as much mechanical tension as possible. This will allow the athlete to develop larger triceps. These exercises deliver muscle growth, while the main exercise or primary accessory exercises deliver strength.
So, when performing the above-listed exercises, be sure to know the intent of the movement. If the objective is to move the most significant amount of weight using a multi-joint exercise to improve absolute strength, feel free to use other muscle groups to help accomplish the goal. However, if hypertrophy is the intention, focus more specifically on the triceps while limiting the use of other upper-body muscle groups.
I'm not reading a book
-
I'm not reading a book
What if the book was called "Bro.. Brutal if True" by: Mr. M.Y. Nikka?
-
What if the book was called "Bro.. Brutal if True" by: Mr. M.Y. Nikka?
That sick burn would be the Foreword.
-
That sick burn would be the Foreword. :o
Chapter 1 - Secrets of Cockroach Protein
Chapter 2 - Physique Selfies w/ a 1999 Flip-Fone
-
the tricep straightens the arm
Do that with resistance and your triceps will grow
End thread.
-
https://physicalculturestudy.com/2016/03/22/the-swingbell/
Thanks for the link Funk {BOOKMARKED}.....I occasionally include Swingbell Curls in my training, and will give the Triceps Extensions a shot later this week.
-
The best I have ever found to be was pull over presses. You start with laying back with an EZ curl bar extended over your face and keeping the elbows pointing at the ceiling. From here you lower the bar to your forehead just like in skull crushers but when the bar reaches the bottom of the movement, instead of pushing it back up, you dip it behind your head until the upper arms are parallel with the floor, then reverse course pull the EZ bar back over your face to your sternum where you perform a close grip press to bring it back to the original starting position. This exercise allows you use more weight than you normally would so you can focus on the negative portion of the skullcrusher movement, give you a long stretch in the muscle and then you get a contraction with the close grip press.
I wouldn't attempt this if you have shoulder/elbow problems though.
Great exercise bro.....haven`t done it in years though,opting for Skullcrushers and Seated Triceps Extensions instead......gotta` give it another try soon,as long as it doesn`t conflict with one of my staple exercises DB Pullovers.
-
Thanks for the link Funk.....I occasionally include Swingbell Curls in my training, and will give the Triceps Extensions a shot later this week.
the guy who put that on used a pic of one of my early swingbells. ;D
-
the guy who put that on used a pic of one of my early swingbells. ;D
Thank you Mr. Park! ;D
-
the tricep straightens the arm
Do that with resistance and your triceps will grow
End thread.
Crazy thinking.
-
Thank you Mr. Park! ;D
;D ;D ;D I meant that one ;D ;D ;D
-
Skullcrushers work best for me. I have to play around with weights and rep ranges, and sometimes do on an incline or decline to not aggravate my elbows.
I like the overhead extensions with the dumbbells but once I'm much above 100 lbs they can get too wide for me to get a good ROM.
-
For me it’s overheads with a rope or single dumbbell two hands and weighted dips.
-
I like all the heavy tri-exercises, just preference.
Close grip bench
JM Press
Floor Press
Pin-Press
Overhead French-Press
Skull Crushers, etc...
Ill do some sort of cable thing at the end (high-rep) but only after doing all the presses.
-
Abwheel is all u need hits tris n abs
-
Abwheel is all u need hits tris n abs
Ab wheel is awesome.
-
Abwheel is all u need hits tris n abs
hows life living in a tent and sucking cock for meth ?
-
Close Grip Benches fuck up my wrists....I taped them,but they still hurt,so I no longer do them.
Sparrowlike Bone Structure Of Peace
-
Close Grip Benches fuck up my wrists....I taped them,but they still hurt,so I no longer do them.
Sparrowlike Bone Structure Of Peace
&t=10s do you use an ez curl bar or straight bar.
-
Looks like a young Arnold.
-
&t=10s do you use an ez curl bar or straight bar.
Not as bad at all with an E-Z Curls bar Funk,but still not a fave.
I will at times do a set of Skullcrushers and after the last rep,just go to failure on close grips with the same weight.
-
hows life living in a tent and sucking cock for meth ?
i prefer preaching the word of christ and the ocassional boxing match and the abwheel
-
For me it’s overheads with a rope or single dumbbell two hands and weighted dips.
Same here.
-
here's another one to try if you've never done it b-4.
-
here's another one to try if you've never done it b-4.
I do those both arms at the same time
Thats pretty much the only direct tricep work I do, that excercise works every part of the triceps
-
here's another one to try if you've never done it b-4.
They really made a video about that hahahahha.
-
probably better to do it with a more forward lean. puts more stress on the muscle being worked. IMHO
-
This is a good one.
(https://fitnessprogramer.com/wp-content/uploads/2021/06/High-Pulley-Overhead-Tricep-Extension.gif)
-
This is a good one.
(https://fitnessprogramer.com/wp-content/uploads/2021/06/High-Pulley-Overhead-Tricep-Extension.gif)
its exactly the same as the previous one.
-
its exactly the same as the previous one.
No, it's different because the upper arm is at the level of the head.
This hits the long head more effectively. Any overhead extension hits the long head better.
Regular tricep pushdowns like you prefer hit the lateral head more effectively.
Both hit all three heads in varying effectiveness.
-
&t=10s do you use an ez curl bar or straight bar.
Looks like Joseph Baena's maid's son. :D