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You do not know how to pump up triceps or for a long time you do not see progress? Today we will fix it. From the article you will learn about the most effective triceps exercises and which training program is the most effective for increasing the mass of the triceps muscle of the shoulder?
Question: What training complex is most effective for muscle building?
Many people think that to get huge hands you need to train only the biceps … how wrong they are. Did you know that about 66% of the mass of the arms is triceps?
It is impossible to get strong, hands with a clear relief of muscles without devoting time and effort to training the triceps of the shoulder. The problem is that most trainees do not really know how to pump triceps to use all three heads – and many who can’t increase muscle volume just don’t know how to properly pump this muscle group.
Let’s make all three triceps heads work.
Like all muscles in the back of the body, triceps are often trained according to the residual principle. This is the greatest problem of almost all visitors to gyms who want to pump huge arms either, or those who are engaged at home do not pay enough attention to the technique of execution or choose not the best triceps exercises due to lack of equipment, which is also a mistake.
The prefix bi- means 2, since the muscle has 2 heads, on the other hand, three means 3, because this muscle has 3 heads. And here comes the understanding that in order to get hands from which the sleeves will crack at the seams, triceps need to be given as much pump up without steroids (if not more) attention as biceps. It is much easier to increase the girth of the arms up to 50 cm, training all 5 muscle heads, not just 2 biceps heads!
Anatomical structure and functioning
As mentioned earlier, triceps has three muscle heads. Namely:
- Lateral head – it is responsible for the horseshoe shape.
- Medial head.
- A long head – the largest of all.
Most visitors to the gym well understand the main function of the triceps – to straighten the canal in the elbow joint and straighten it. The second lesser known function is adduction (reduction). It consists in lowering the arms down towards the body. Only the long head is involved in this movement, sharing the load with the latissimus dorsi.
How Triceps Actually Work
The main function of all three heads of the triceps muscle of the shoulder is the extension of the elbow, as you most likely know. And performing the most popular movements, such as a bench press with a narrow grip, extensions in the upper block or French bench presses, you are just training this movement.
However, the triceps long head crosses the shoulder joint, which means that it (along with the latissimus dorsi and several small muscles) is also responsible for the extension of the shoulder. Therefore, the position of the shoulders is important when training triceps for weight. It affects the distribution of load in the muscle, forcing a particular muscle head to do the bulk of the work.
Tell you to hear this: “If you want the long triceps head to work, you need to do the above-the-head exercise options.” If the answer is yes, then you have been misled and you are not alone. Many athletes, coaches and practitioners believe that only variations of exercises “above the head” involve a long head and they are happy to share this erroneous knowledge with others.
In addition to the fact that variations with extension of the arms behind the head lead the long triceps head to an extremely elongated (stretched) position, which can provoke tremendous stress and tension in the muscle, this elongated position burpee actually prevents the concentric contraction of the long head. This means that when performing such exercises, most of the work is done by the lateral and medial triceps heads.
This is due to the relationship of the law “stretching-contraction”, which is valid for any muscle. All muscles demonstrate their maximum power and are as strong as possible when in their middle range. When the muscle is in a shortened or elongated position – what happens to the long triceps head when working behind the head – its ability to force is significantly blocked, which makes it weak at these critical points in the range.
Using electromyography (EMG) at the University of Tampa’s Human Opportunity Laboratory, I can demonstrate how different triceps extension options affect the muscle.
As you can see, the long triceps head is much more active during the extension of the arms with the rope handle, when I complete the movement by extending the shoulder back or pulling the arms closer to the body. This little supplement (seriously, just a few extra centimeters) should be a regular part of your exercise.
Another exercise that I highly recommend performing for the long triceps head is to extend the arms in an inclined position in the lower block. This exercise is mainly performed with dumbbells, but this option is less good, because it becomes difficult only at the end of the movement. Instead, I suggest using a block trainer or elastic band to create more even resistance throughout the movement.
How to choose the best exercises for training
Although the long head of the triceps is not particularly involved in the extension behind the head (French bench press), I still recommend including this exercise in my training complex. By bringing the triceps into such an extremely long position, this exercise has the potential to create a significant amount of muscle damage during an eccentric contraction.
However, muscle damage is just one of the key mechanisms for increasing muscle size. Strong concentric work is also needed. So yes, a variation of exercises with an institution behind the head takes place in triceps training to increase muscle mass and volume, but not for the reason you think. This is a great way to get the medial and lateral heads to do most of the concentric work, causing damage to the long head. But to activate a long head, you have to look for something else.
Thousands of variations of exercises will not be needed to draw up a training program for triceps, but those that will use each head and make this muscle group work in a different range are needed. I recommend using 2-3 exercises each of which will provide different stimuli for the development of strength and simple muscles in each target area:
- One exercise with shoulder extension (for example, extension of the arms in an inclination in the lower block).
- One exercise with the shoulder in a neutral position (for example, extension of arms with a rope handle with an additional shoulder abduction)
- One shoulder bend exercise (e.g. French bench press).
Anticipating possible questions – yes, the same approach can and should be used in biceps training:
- One exercise with stretching the shoulder (for example, lifting dumbbells for biceps on an inclined bench).
- One exercise with the shoulder in the neutral position (for example, lifting the biceps in a standing position).
- One exercise with a bend of the shoulder (for example, spider flexion).
Give a chance to these exercises and let the arm muscles begin to grow!
Top 5 Triceps Exercises
You can give an almost unlimited list of top exercises for pumping triceps. Using basic movements and all their slightest variations, you can train for almost a year without ever repeating yourself. However, some are simply more effective than others. We offer you the 5 best for mass growth.
1. Back push-ups
Reverse push-ups are easy to perform, and they do not require special equipment. You only need bars or two horizontal benches. Take a position on the uneven bars or between two benches, go down to an angle of 90 degrees at the elbows, and push up, straightening your arms.
To add weight, put on a belt or just lay it on your knees. During push-ups, it is very important to keep the body as straight as possible. Leaning forward shifts the main emphasis from the triceps, loading the pectoral muscles instead.
2. Bench press with a narrow grip
This exercise is identical to a regular bench press, but here you put your hands closer to each other, so that your index fingers are on the very edge of the smooth part of the neck. You can modify this exercise by moving only within the upper third of the amplitude to load the triceps harder.
3. Hand extension block
Exercise number 1 on triceps around the world. Almost every athlete in any gym performs this exercise. Take the cable or straight handle, and bend your arms down, fully straightening the elbow. Simple and effective. The number of variations of this exercise is almost unlimited. Different handles, position of hands, one-hand press, etc.
4. French bench press with a barbell lying
Good old movement, which is for pumping triceps. Just lie on your back on a horizontal bench and straighten your arms fully up to the ceiling. Now, holding the upper part of the arms perpendicular to the floor, lower the barbell or dumbbell towards the head. After reaching the head, straighten your arms and return to the starting position.
5. Extension of the arms behind the head
Only the extension of the arms behind the head allows you to truly stretch the triceps. You can do it with one or both hands at the same time. When training each arm in turn, start by positioning the dumbbell at the end point of the amplitude while standing with the dumbbell press (i.e., straighten the arm). Then lower the hand behind the head, without changing the position of the upper part of the hand (it remains vertical). Feeling intense tension in the triceps, straighten the elbow, fully straightening the arm.
Best Training Techniques for Muscle Growth
Due to the fact that in addition to their participation in the study of other muscles (pectoral and deltoid), triceps are quite difficult to isolate. I often had to shock them using the techniques below, because the usual approaches of 6-12 reps did not work.
It should be noted that not all shock methods can be effectively applied to triceps. For example, eccentric repetitions (or “negative,” as bodybuilders often call them) are not particularly suitable for this muscle group.
During eccentric repetitions, it is not only difficult to isolate the triceps, but also this type of training can seriously undermine the health of your elbow joints. Therefore, everyone who wants to get out of the plateau state, I recommend that you follow the methods described below.
Dropsets are my favorite training method. Its whole essence is to increase the duration of the muscle in tension. They are also very simple to execute.
Do the exercise until concentric (positive) failure within the selected number of repetitions, then quickly reduce the working weight and perform another approach again to failure. You can make a third approach, but often another reduction in weight reduces the effectiveness of the method.
Let’s say you do 7 reps with a weight of 77-80% of your one-shot maximum (1 PM), then reduce weight to 70-73% and continue the exercise. With the subsequent lightening of the projectile, you will fall below 70%, and such weight is not enough for hypertrophy. Dropsets are more suitable for training on simulators or with dumbbells, but you can also do them with a barbell, if you have a pair of quick spotters.
Weight reduction should occur instantly, so rods are more difficult to use. My favorite dropset exercise is to press triceps down. Just do the repetitions, then move the latch and continue, as easy as shelling pears!
Perform dropset in the last approach of the exercise, during a shock muscle load, which will be discussed below, or if you do only one triceps exercise during training of the upper body to maximize the load on this muscle group.
Cluster training is my favorite way to increase mechanical stress during exercise. Cluster training is traditionally used to increase strength, but it is also suitable for volume growth. In addition, a larger muscle has a greater growth potential than a weak muscle.
Suppose you use a 5×5 scheme for bench presses with a narrow grip and push-ups for triceps with 85% of your 1 PM. To turn such a workout into a cluster workout, you simply increase the weights by up to 90%, but insert a 10 second pause after each repetition. Be sure to lower the weight on the racks between repetitions.
In this mode, you go according to the 5×5 scheme, namely: 1 repetition – 10 seconds rest, 1 repetition – 10 seconds rest, 1 repetition – 10 seconds rest, 1 repetition – 10 seconds rest, 1 repetition – 3 minutes rest. Repeat.
As a result, after the last 5 approaches, you have completed 25 repetitions with 90% of your 1 PM instead of 85%.
Clusters are best suited for bench press exercises such as bench press with a narrow grip or push-ups for triceps, since in exercises for extension according to the cluster method, the risk of injuries of the elbow joints increases.
The favorite method of all fans of high-intensity training – rest-pause – allows you to perform another approach after the onset of failure. I often use this technique when pressing down to triceps if I am unable to complete the planned number of repetitions. To incorporate the rest-pause principle into your training, simply take the exercise approach to failure.
Then rest for 10 seconds and try to squeeze a couple more repetitions. Then again take a break for 10 seconds and try to do another repeat. Repetition after a pause should be very difficult, and if you are able to perform more than 2, then you did not work hard before the pause.
There are three types of supersets: they can be performed on antagonist muscles, the same muscle group, or on completely unrelated muscle groups. For study, we will focus on the “triceps exercise + triceps exercise” pattern. Mike Mentzer probably had the most prominent shoulder muscles of all time.
His training program was based on supernets and was very simple. Mentzer supersets included triceps push-ups and either extension of the arms in the simulator or bench press in the crossover.
It seems to me that if you want to combine exercises on one muscle group into a superset, you need to alternate the types of exercises. For example: basic + insulating or tensile + insulating exercise. But NOT basic + basic.
5. Partial repetitions
Partial reps are a great way to overload any muscle group. The nature of the biomechanics of triceps implies their active participation in movements involving the pectoral and deltoid muscles. By simply limiting the range of motion, we can work out the triceps more efficiently.
The most common example is performing lockouts with a bench press in a power frame for maximum triceps load. By making this exercise a narrow grip, you can achieve even better results. When performing a bench press or its variations (such as a bench press with a narrow grip), the main load does not fall on the triceps until you reach the upper third of the amplitude. Using a power frame or boards will isolate the area of application of maximum load.
6. X-repetitions, shock partial repetitions
At the end of the normal approach, continue the exercise, doing partial repetitions at the most intense point of amplitude to increase the load or time of exposure to the load. For example, take the triceps bench press approach to failure, and then try to perform as many repetitions as possible only in the lower third of the amplitude.
It is important to remember that all of these techniques are highly intensive, and they should be applied in a dosed manner, not in every approach, and perhaps even not in every training session.
The best complexes
I can’t stand it when they recommend one set of exercises as a 100% recipe for success for everyone. Now competent trainers who write programs are beginning to avoid universal schemes that are suitable for everyone, instead focusing on the testing necessary to build an effective training program. This is especially important for bodybuilding.
Let’s take, for example, two bodybuilders, “prescribe” the same program for them, assuming that everything else, including diet, rest, etc., is in perfect order, and we will monitor the results. After 5 weeks, we can find that one of them gained 5 kg, while the second – only 1 kg. The reason is that the program was perfect for the first athlete, but not for the second.
People often wonder why others are steadily gaining 1 kg per week, and the arrow of their weights remains in place, although they eat plentifully and correctly. It all depends on individual characteristics and how well the training program is selected.
Now, having finished lyrical digression, I offer you my two most effective triceps workouts. However, it’s not a fact that they will suit you.
All exercises and techniques for their implementation are described above.
A set of exercises number 1
This is my favorite and most effective training complex for building muscle. I did not invent it myself; it is taken from an article by Steve Holman from an old issue of Ironman magazine. When it seems to me that the arm muscles begin to lag, I resort to this training. For me, it works every time and includes some of the shock techniques mentioned above.
The choice of exercises is based on the principle of Positions of Flexion (positions of muscle tension). One exercise in each position: medium, extended and shortened. Since this is a program focusing on arm muscles, I also include biceps training and a weekly training schedule here.
* Numbers in parentheses mean dropset. For example, 6 (5) means that you need to perform one approach of 6 reps to concentric failure, then reduce the weight and make another 5 reps.
- Push-ups on triceps or bench press with a narrow grip on an inclined bench with the head end down 3 x 9, 7, 6 (5)
- Extension of arms in the block with one hand (maximum isometric reduction) 1 x 20-30 seconds
- Extensions in the block with one hand (dropset) 1-2 x 8 (6)
- Extension of arms behind the head (dropset) 1 x 8 (6)
- Reverse Grip Pulls 3 x 9, 7, 6 (5)
- One-hand spider flexion (maximum isometric contraction) 1 x 20-30 seconds
- One-Arm Spider Bends (Dropset) 1-2 x 8 (6)
- Incline Arm Curl (Dropset) 1 x 8 (6)
I offer three options for distributing workouts by day of the week. First of all, you should plan your training days based on individual characteristics (such as recovery).
- Monday: Hands, press
- Tuesday: Feet
- Medium: Chest, back, deltoid muscles
- Thursday: Rest
- Friday: Hands, abs (can do deadlift)
- Saturday: Rest
- Sunday: Rest
- Monday: Chest, Deltas, Triceps
- Tuesday: Feet
- Wednesday: Back, biceps, abs
- Thursday: Chest, Deltas, Triceps
- Friday: Feet
- Saturday: Back, biceps, abs
- Sunday: Rest
- Monday: Back, biceps, back of the thigh, calves, abs
- Tuesday: Quadriceps, Chest, Deltas and Triceps
- Wednesday: Rest
- Thursday: Back, biceps, back of the thigh, calves, abs
- Friday: Quadriceps, Chest, Deltas and Triceps
- Saturday: Rest
- Sunday: Rest
It should be borne in mind that if you train according to schedule 2 and 3, you will most likely have to reduce the training volume before training the triceps, since this set of exercises must be performed separately, and doing it after working through the chest and deltas can be overtrained.
That’s all. It is this training complex that most effectively helps me increase the amount of triceps. Perhaps it is with his help that you will achieve the long-awaited progress. You definitely should try. This program seemed strange to me at first, but after a couple of weeks I was pleasantly surprised. Hope you too.
A set of exercises No. 2: 10 x 3
For those who need a more general triceps training, I propose this complex. I train in this program when I do not want to concentrate on one part of the body. Contrary to the recent explosion in popularity of the 10 x 3 method, it is far from new.
Many experienced athletes have been using it for years and have been able to build impressive bodies. I myself gained almost 10 kg during the last rugby offseason, just by controlling the percentage of subcutaneous fat exclusively under the 10 x 3 program. Here’s what it looks like, it’s pretty simple:
Push-ups for triceps or bench press with a narrow grip (preferably on an inclined bench with the head end down) – 10 sets of 3 reps with a weight of 5 PM. Rest between sets – 90 seconds.
The first approaches will seem easy, but by the end of the training they will be difficult to give. After completing 10 approaches, you can continue to train in two ways: either increase the weight by about 2.5%, or add another repetition, so that the scheme looks like 10 x 4, and then 10 x 5. After 10 x 5, increase the working weight. Do not underestimate this method. IT WORKS!
This program can be included in your training plan as a triceps training. For example, if you work out each muscle group once a week:
- Mon: Chest and back
- W .: Feet
- Wed: Rest
- Th .: Deltas and trapezoids
- Fri .: Rest
- Sat .: Biceps and triceps
- Sun .: Rest
For those who do not use the outdated method “Once a week” and prefer wave periodization:
- Mon: Upper body + triceps 10 x 3
- Tue .: Rest
- Cf .: Bottom of the body
- Th .: Rest
- Fri .: Upper body and bench press on triceps 5 x 10
- Sat: Bottom of the body
- Sun .: Rest
Please note that this is only an example of using this program, and not a clear plan.
15-minute workout program of 3 exercises to build triceps
For those who want to pump large triceps, but are not going to disappear for days in the gym, this program is what you need. Learn about techniques to grow fast and efficiently.
Check out the 15-minute Triceps Training Center, which consists of just 3 exercises. Before thinking about what to spend the remaining time in the hall, know that you are unlikely to want to do anything else but to just stand, powerlessly hanging your hands poured with lead.
The proposed exercises are performed in a crossover, as it provides more muscle control. There is a time and place for basic exercises. But when working out triceps, a small muscle group, the crossover helps to better isolate the target muscle. Interestingly, by decreasing the rest time, you will exercise your muscles better with six exercises than with six. You will rest only 20 seconds between sets and reps.
But shortened pauses alone can not achieve impressive results. Perform an approach of 15 repetitions slower than usual, emphasizing the so-called “time under load” (TUT), this method is also called the static dynamics. In each triceps exercise, he works for 25-30 seconds per set.
|1. Extension of arms in the block 20 seconds of rest between sets, TUT technique 5 sets, 15 reps|
|2. Extension of arms in the upper block with a reverse grip 20 seconds of rest between sets, TUT technique. Use a curved handle. 5 sets, 15 reps|
|3. Extension of the arms lying on the lower block 20 seconds of rest between sets, TUT technique 5 sets, 15 reps|
Increase the TUT in this exercise by tightly clamping the muscles at the low point of the amplitude, and then return to the starting position. In the upper position, Poston advises how to stretch the triceps.
“The first approach will seem easier for you,” he says. “Do not forget that the first two approaches are, in fact, almost warm-up. But be prepared: the third, fourth and fifth approaches will set your muscles in heat. ”
Reverse grip block extension
Go to this exercise immediately to increase blood flow to muscle fibers. Replace the rope handle with a curved one and grasp it with a reverse grip to focus on working out the long triceps head.
Similarly to conventional bench presses, intensively contract the muscles in the middle part of the amplitude at each repetition. This time focus on the back of the hands, slowly bend your arms down and tighten your muscles with all your strength to maximize the load on the long head. Moving up, slowly stretch your triceps again.
Extension of the arms lying on the lower block
This final exercise gives you the ability to stretch your triceps as much as possible. To get the best effect, slowly stretch your muscles at the lower point, then extend your arms and slowly clamp the muscles at the top.
Often there are people who jerk up and down in this exercise. Today’s workout is based on maintaining TUT, so take your time and do each rep at a slow pace.
“This is not a race,” notes Poston. “Work slowly. Make the muscles burn! ”
Poston recommends performing this complex after a day of breasts or in combination with the development of biceps. If you have little time, do this Triceps TUT workout separately. You will spend no more than 15 minutes!
Triceps Workout Program
Hand relief requires a clear, strategic approach. If you want to show your horseshoes to the world, this complex is just what you need!
Simple multi-repetitive workouts with small weights are no longer considered the best way to create relief. This complex begins with basic exercises for the initial stimulation of growth in size and muscle strength, and then the intensity increases with the help of supersets with a large training volume. The pace will increase, and you really feel a burning sensation in the muscles.
- Warm-up approaches are provided; do them as you need, but never bring the workout to failure.
- Choose such a weight as to achieve failure at the completion of the specified number of repetitions.
- If you have a spotter, do a few forced reps in the most difficult approaches of the initial exercises. If you are without an assistant, then train as close to the point of failure as possible.
- Perform dropset in the last approach of each exercise after completing both movements, quickly reducing weight by about 25% after reaching failure and continuing to exercise until the second failure.
|1. Triceps while sitting in the simulator (or bars) 4 sets, 9-12 reps (90 seconds of rest)|
|2. Superset French bench press with EZ-barbell 3 sets, 10-12 reps (no rest) Bench Press 3 sets, 10-12 reps (60-90 seconds of rest)|
|3. Superset Hand extensions with rope handle 3 sets, 10-12 reps (no rest) Extension of the head with a rope handle 3 sets, 10-12 reps (60-90 seconds of rest)|
Try to perform this complex for 4-8 weeks, then return to your regular program or choose another triceps training complex. If you think it is necessary, you can insert these exercises into your split and share your results in the comments!
How to train so as not to damage the elbows?
If you want to press maximum weights while lying down, you can’t do without triceps work. We offer you four painless ways to pump your upper arms.
Question: I do powerlifting and want to make progress in the bench press. I am aware that the strength of the triceps plays a crucial role here, but how can the triceps be maximally loaded with insulating exercises without harming the elbow joints?
Firstly, you are right: the strength of the triceps is indeed the key to progress in the bench press! Secondly, you are right again: do not sacrifice your elbows for the sake of pumping. I know this firsthand, because I trained that way, and as a result I had to do an operation on my elbow. Since then, I have found a way to work out triceps painlessly. Several of my wards have become world bench press champions.
Take advantage of my training knowledge and apply the proposed strategies to get world-class triceps without ruining your elbow joints.
Start by warming up
The elbows are rather fragile joints, so before training the triceps they need to be warmed up well. Dynamic warm-up is also suitable, but you also need to include exercises from your training complex here. Suppose that after a bench press you perform an extension of the arms into triceps with a barbell on an inclined bench with the head end down with 20 kg in each hand. In this case, during the warm-up, you will do one set of 12 reps with 10 kg in each hand, and then 8 reps with 15 kg. (If the traditional triceps extension of the arms with a barbell on an inclined bench with the head end down is too painful for your elbows, use the rope handle instead to perform the exercise without pain and with constant tension).
If your training complex begins with an extension of the arms, follow a couple of additional approaches for warming up. The correct combination of warm-up approaches, repetitions and weights is selected experimentally. Determine which is best for you. Always think about the climate in which you practice. If you train at the Texas gym in mid-summer, you are unlikely to need to warm up as hard as if you were in an unheated garage in Alaska in January.
Do not get to muscle failure
Always ask yourself: what is the ratio of risk to reward in this exercise? Should I risk getting hurt for the potential muscle growth when doing 5 extra reps? The answer is no! Violate the execution technique, and the likelihood of injury will increase significantly. You also begin to connect other muscles, reducing the effectiveness of training the target muscles, which makes isolating exercises generally useless. Stay the moment before the failure. If you lose the correct form of the exercise due to fatigue, complete the approach. Live today – fight tomorrow!
Set up the connection between the brain and muscles
Your task in the bench press as a powerlifter is to move the bar from point A to point B as cleanly as possible and with the best technology. In this case, all attention is focused on the movement of the bar. In isolation exercises such as triceps extension of the arms, the main focus should be on the muscles themselves. Such a concentration can be developed by adjusting the connection between the brain and muscles.
When your main goal is to train for progress in the bench press, the following methods will help you improve your ability to focus on triceps intentionally:
- Always begin your triceps isolation exercise with a reduction in your target muscles. If you can’t connect with the triceps to start moving, you most likely will not be able to fully engage them in the exercise.
- Emphasizing the negative phase during triceps training will help establish a mental connection with them. If you are doing a French bench press, try to pass the negative phase slowly in each repetition for 5 seconds.
- If you can’t make mental contact with triceps, strain them isometrically as much as possible for 6 seconds before starting the approach. As soon as you feel the muscles, it will be easier for you to focus on them during the exercise.
If somehow during the training you feel that you have lost the connection between the brain and muscles, stop the approach, reconfigure your thinking, and start again.
Try a custom approach
Use expanders, they can actually be a source of liberation and training. For example, by hanging chains on an EZ-bar while doing an extension of the arms on the triceps, you can take more weights, while reducing the load on the elbows. It sounds paradoxical, but it really is!
At the top point of the amplitude, where you are exerting maximum effort, the load reaches its peak as you take the chains off the floor. By lowering the bar down during the execution of the movement, the load decreases as the chain link by link to the floor. When you and your elbows find themselves in the weakest and most vulnerable position, the burden becomes minimal.
In powerlifting, the working weight corresponds to the maximum weight with which you are able to perform the most difficult phase of the exercise. However, when using chains, you can experience maximum load throughout the exercise. The expanders act on the same principle, and can also be used for exercises like bench presses on the triceps.
With adequate triceps training, you can achieve impressive progress in the bench press, while avoiding aching elbow pain. But their incorrect study will be a direct ticket to the nearest center of orthopedic surgery. If you want to reap three-digit numbers lying down, you have to train hard, but wisely!