Look for new incentives to boost hand growth? Try these unbeatable moves to forge a three-headed horseshoe.
Author: Bill Geiger
Extension on the upper block is the basic movement for the triceps. Over the years of training, you most likely did more than 70 000 repetitions, and this definitely affected the volume of your hands. But to continue to grow, you need to constantly pour fresh blood into the training program or make adjustments to your favorite exercises. In the "Journal of Power and Functional Training" in 2014, a study was published that showed that to increase muscle strength, changing exercises is more important than changing the load pattern.
To offer you as many options as possible, we contacted the trainer from Florida Nick Tumminello, the owner of the University of Fitness and the author of the book "Strength training for weight loss, muscle growth and stamina." He is a great master to remodel the exercises in his own way, and you probably know it if you read his article on the site dailyfit.ru Izodynamic training: more benefits from dumbbells!
What decision did he propose? Make minimal changes to displace the "maximum load point" in known movements with elbow extension and in multi-joint exercises. "In each exercise, you can create maximum stress at different points in the range of motion," explains Tumminello. "It's very easy to do, you just need to redirect the thrust vectors in the exercises that you do day in and day out."
For comparison, Tumminello gave an example of the transition from flexion to biceps on Scott's bench to bending in the standing position; movement is carried out at different angles, the maximum load falls on different segments of the range of motion. And here are some examples of how to include this magic on the back of the hands!
1. Extensions with one hand over your head
Extensions over the head can be performed with two hands or one, but in this version, which recruits the long triceps head, you will make one-sided extensions on the bench with a positive slope.
"This is practically the same exercise that the extension is standing, but with a lateral slope. By tilting, you change the point of maximum load, since the upper part of your hand is no longer perpendicular to the ground, "says Tumminello. – It is inclined, which creates a peak load a little further down the line of contraction. In addition, in this version of the exercise you can better stretch the muscles. "
Key advice from the coach. Keep your shoulder in the plane of the bench tilt; if it is perpendicular to the floor, the maximum load point will be the same as in the standing position, and the exercise will lose its meaning.
2. French press on a bench with a negative slope
You probably heard about this movement, but did you try it? Probably not. "A French press with dumbbells or a bent neck, performed in a head downward tilt, is not the newest invention, but most people do not do this exercise," says Tumminello. – "Bending, you just change the angle and the point of maximum load. And thus you get new growth stimuli in the classic exercise of bodybuilding. "
Key advice from the coach. The shoulder should remain perpendicular to the trunk, and not the floor, because you need to adjust to the slope of the bench. You can use a different degree of slope, changing the point of peak force in each approach. Of course, all the same can be tried on a bench with a positive slope.
3. Pressing a narrow grip on an incline bench
Bench press narrow grip – a reliable and time-tested way to add intensity to the initial phase of training hands. In this exercise, you can take more weight than in any other movement on the triceps, but you definitely should not limit yourself to a horizontal bench. As with the French press upside down, you can use a bench with a positive slope to generate new incentives.
Key advice from the coach. Keep your shoulders perpendicular to your torso, not the ground. This will help you to harvest a rich harvest. Again, by lowering and raising the bench, you can include in the training a lot of inclined positions, each of which is slightly different from the previous one.
4. French bench in cable trainer
While most people do a French press with free weight, the transition to a cable trainer will introduce a fresh stream into the workout. Unlike constant gravity, the direction of thrust in the cable simulator changes. Its vector is directed downwards and to the side on which the lower block is located. You can even change the height of the block to adjust the load vector.
Key advice from the coach. Try this same movement on the bench with a positive and negative slope.
5. Leaving the arm back on the block
As in the example with the French press, the use of the cable changes the thrust vector and keeps the muscles in tension from start to finish. Start by placing the unit in the lowest position, and after a while try other corners.
In addition, if you remove the iron handle and put the handle with the rubber ball that surrounds the thumb and index finger, you can use the neutral arm position, in which the lateral head of the triceps receives the maximum load. Slightly twist your arm outward, and you will get a lower grip that shifts the focus to the medial head.
Key advice from the coach. If you lower your elbows while the block is moving downwards, the one-articulated movement will turn into a multi-joint movement, which will reduce the load on the triceps. Keep your shoulders pressed against your torso all the way through the range of motion.
Tumminello says that this is one of his favorite exercises. It begins as normal push-ups, only one hand is slightly raised, for example, on a step-platform, and the other rests on the floor. You go down as always, and then you go up.
And here the movement is very different from the traditional push-ups: you continue to unbend the elbow of the raised arm, until you straighten it completely, and the lower arm at this time already tears off the floor. "This dramatically changes the loading of the triceps of the working arm, and not only because they stabilize the shoulder joint, but also because they have to restrain the position of the body," explains Tumminello. "Even the muscles of the body are a little involved in the movement to keep the body in balance."
Key advice from the coach. "You can do this exercise on a step-platform or with a small gymnastic ball, although I would not advise taking too big a ball," says Tumminello. "It's more difficult to press the ball than on a step-platform, because he always tries to slip out from under his arm. Also, you can put your feet on the dais and thereby further increase the load on the musculature of the upper torso. "
7. Extensions on the upper block with one hand by the reverse grip of sitting
The name is a language you will break, but the exercise itself is not too complicated. Imagine concentrated flexion on the biceps with one hand on the block, only vice versa.
This motion puts the medial head of the triceps in the center of the target. You can make it standing or sitting, when the working arm rests against the inner surface of the thigh for better insulation. In any case, the exercise is more suitable for completing the workout, because you will not be able to take a large working weight.
Key advice from the coach. Work with the height of the upper block. If you do the sitting exercise, you may need to adjust its height so that the triceps is kept pressed to the hip all the time. Do not be afraid to do a few forced repetitions, helping yourself with a free hand at the end of the approach.