1 Triceps Exercise You Must Do For Maximum Growth

Описание: If there's one fitness trend that needs to die a horrible death, it's all these videos that throw around random percentages that aren't actually based on anything.

This one actually is mostly true though and it's something you need to know when it comes to maximizing your triceps gains.

See the triceps are made up of 3 heads which all perform elbow extension, but the long head is unique in that it's the one head that crosses the shoulder and also performs shoulder extension.

And since compound pressing exercises involve elbow extension but also shoulder flexion, which is the opposite action of shoulder extension, that means that even though the long head is shortening at the elbow as you press, it's also lengthening at the shoulder at the same time, meaning the muscle doesn't significantly change in length throughout the movement and so it doesn't experience high levels of tension.

It's mainly the medial and lateral heads that are doing elbow extension on those lifts, which is where the 67% or "two out of three" figure is coming from.

So if you're relying on "the big compounds" only like some people recommend, your triceps long head will likely be underdeveloped and this a case where isolation work is actually essential for maximum growth.

So that could be a basic pushdown which would be my #1 go to and there are plenty of solid variations for that,
skull crusher movements which can also be used to challenge the shoulder extension function of the long head if you position the arms further back, and overhead extensions are an option as well.

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