Unpopular opinion:
"Overhead Tricep Extensions and Bench dips are the worst ways to train your Triceps"
Your arm is at the most unnatural position in the above exercises
One effective and natural exercise is enough for triceps
The best way to train your triceps
A thread 🧵
"Overhead Tricep Extensions and Bench dips are the worst ways to train your Triceps"
Your arm is at the most unnatural position in the above exercises
One effective and natural exercise is enough for triceps
The best way to train your triceps
A thread 🧵
Tricep anatomy
Triceps have three heads obviously
1. Long Head
2. Lateral Head
3. Medial Head
What is the function of triceps?
To extend your forearm at the elbow joint
That is to straighten your arm
Triceps have three heads obviously
1. Long Head
2. Lateral Head
3. Medial Head
What is the function of triceps?
To extend your forearm at the elbow joint
That is to straighten your arm
Do you need 3 different exercises to target the 3 heads of triceps?
No, when you extend the elbow, all the 3 heads are activated at once
Any exercise that you do for triceps will activate the three heads
So, It is effective to do 1 or 2 exercises targeting all 3 heads once
No, when you extend the elbow, all the 3 heads are activated at once
Any exercise that you do for triceps will activate the three heads
So, It is effective to do 1 or 2 exercises targeting all 3 heads once
What are the best tricep exercises?
The best tricep exercise has to satisfy two conditions
1. Your upper arm should be at a natural position, that is close to your body, not overhead
2. You should apply maximum load when the triceps are at the strongest position
The best tricep exercise has to satisfy two conditions
1. Your upper arm should be at a natural position, that is close to your body, not overhead
2. You should apply maximum load when the triceps are at the strongest position
The triceps are at the strongest position when your elbow is closed
This is the starting position for your tricep exercises
The triceps are at the weakest position when your elbow is fully open, your arm is straight
This is the starting position for your tricep exercises
The triceps are at the weakest position when your elbow is fully open, your arm is straight
The best exercise that satisfies the above two conditions is
Decline Supine Dumbbell Extension
See the pictures below
1. Upper Arms are close to your body
2. You are loading triceps when they are at the strongest position
Triceps are in the strongest in the left pic below
Decline Supine Dumbbell Extension
See the pictures below
1. Upper Arms are close to your body
2. You are loading triceps when they are at the strongest position
Triceps are in the strongest in the left pic below
Conclusion
The best exercises to train your triceps
1. Decline supine dumbbell extension
2. Standard Tricep pushdown
The best exercises to train your triceps
1. Decline supine dumbbell extension
2. Standard Tricep pushdown
The worst exercises to train your triceps
1. Anything overhead - Your arm is at the most unnatural position
2. Tricep kickbacks - Very limited range of motion
3. Bench dips - Again your arm is at the most unnatural position
Credits to Doug Brignole for the information
1. Anything overhead - Your arm is at the most unnatural position
2. Tricep kickbacks - Very limited range of motion
3. Bench dips - Again your arm is at the most unnatural position
Credits to Doug Brignole for the information
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