Find out what mistakes you allow on the day of training your hands, and your pursuit of titanic triceps will be easier. The expert's advice will help to achieve a truly serious muscle growth!
Author: Bill Geiger
It may seem that triceps training is the simplest in your program. In the end, all that is required of you is to unbend the arm at the elbow joint. However, this does not mean that there is no room for a lot of mistakes that slow your progress. Today we will talk about the most common mistakes of training triceps. Exclude them, and you will find yourself on the road to unrealistic results. Stop braking the growth of triceps muscles and find out how to give the triceps the most effective load!
1. Do not start with simple exercises
A typical mistake, especially for beginners, who do not yet understand that not all exercises are equally useful. Beginners often begin triceps training with extension on the block, which refers to single-joint movements. The bad thing is that in single-joint exercises you can not lift a lot of weight. Unless you are working on a very specific training protocol, starting triceps training is better with a heavy multi-joint exercise.
Triceps should be trained in the same way as pectoral muscles or leg muscles. When two joints work (for the triceps these are the shoulders and elbows), you engage more muscle tissue, and so you can lift more weight than in the isolated movement. Yes, you lose a little in the specificity of the load, but in the first exercise session, you have another goal – to take the maximum weight for maximum overload.
The best multi-joint movements for triceps – push-ups from the bench with weights, push-ups in the simulator, bench press narrow grip, push-ups on parallel bars. In the latter case, you may need a belt with a load to achieve a muscle failure in the range of repetitions for hypertrophy (8-12). One-joint movements like extension on the block can be performed on a warm-up for warming up the elbow joints, but you should not bring them to their full capacity.
2. Do not forget about extensions due to the head
When planning triceps training, you can choose from a variety of exercises, but only one type of movement effectively works on a fleshy long head. It is attached to the bone above the shoulder joint, so you can not fully stretch it until you raise your arms above your head. A fully stretched muscle can contract more strongly than a muscle, which was stretched to half. That's why movements due to the head must necessarily be included in triceps workouts.
At your disposal a lot of suitable exercises, including extension above the head with EZ-neck, dumbbells, ropes and even in the simulator. It is very important to fix the shoulders behind the head, so that the elbows look straight up and do not leave their position. Your elbows play the role of a hinge, no other movements in them should not be.
All single-joint exercises for the triceps are united by one feature – the extension of the elbows. The elbows move from the position of strong bending to the fully straightened position. However, you will lose EFFICIENCY exercises if you allow elbows to dangle from side to side.
"If there is universal advice that applies to the technique of any exercise, then it will sound like this. To completely isolate the muscle and minimize the influence of the surrounding muscles, such as the thoracic and deltoid muscles, you need to fix the elbows as hard as possible, "- write Joe Webben and Jim Stoppani in his book" Strong Hands and Torso ". "By allowing elbows to dangle from side to side, you, in most cases, reduce the effectiveness of the exercise."
Performing an extension above the head, a bench press with a narrow grip, push-ups in the simulator and parallel bars, or any other triceps exercise, watch the elbows and try to press them to the body as tightly as possible.
4. Do not lower your elbows when extending in the slope
A typical mistake, even for experienced lifters. In fact, by lowering the elbow, you turn the single-joint movement onto the lateral head of the triceps into a multi-joint exercise, in which deltas also participate. As a result, the load on the triceps drops, since part of the work is taken by the deltoid muscles.
To perform this isolation movement by all rules, fix the elbows on the sides so that the shoulder is parallel to the floor. Using the elbow as a hinge, completely straighten your arm parallel to the surface. And when you lower the dumbbells, do not let the elbows rush after them.
5. Do not turn extension on the block into multi-joint movement
Here is another case where the single-joint movement due to an error is converted into multiarticular. Extension should occur only in the elbow joints: the upper parts of the hands are pressed to the sides for more effective isolation of the lateral head. But if you allow elbows to break away from the torso during the eccentric phase – the mistake many athletes allow – you again involve the shoulders in the movement.
Once again, we emphasize that the connection of any muscle group reduces the burden on the triceps, so press your elbows to the sides and completely focus on the work of the triceps muscles.
6. Do not cut the amplitude for a larger weight
If your main goal is to increase the working weight, you can involuntarily make another mistake. In the second paragraph, I mentioned that the muscle is able to contract more strongly after full stretching. An important condition for effective stretching is to work with a full amplitude, which leads to better muscle development.
In the pursuit of weight, you may not notice how you sacrificed the amplitude and began to perform partial repetitions. Partial repetition is a good technique for high-intensity training, but it should be used as a complement to full-amplitude movements, not instead of them.
Partial repetitions can often be seen with push-ups on the triceps in the simulator and at extension on the upper block if the weight used is too large. In this case, the eccentric phase of motion stops shortly before the full stretching of the muscle. To solve the problem, just lower the load and begin each exercise in a position in which the elbow joints are bent at an angle of 90 degrees.
7. Never train the triceps before the shoulder or pectoral muscles
If only you do not adhere to a specific training program, always train large muscle groups before small ones. Since the triceps are relatively small, but critical for the movement of the movements, they must be fresh and full of strength at the moment when you start serious pressures. To use bench press and army bench press to take the maximum weight, you simply do not need to train the triceps just before these exercises.
8. Never unbend the elbow joint completely
Extension in the elbow requires a complete straightening of the arm, but you should not block the elbow joint, i.e. bring it to the extreme straightened state. In this case, you transfer the load from the triceps to the joints. With a large working weight and a high rate, this can result in injury.
"The blockage of any joint transfers the load from the muscles to the joint tissues, which is counterproductive in terms of muscle growth," says Guillermo Escalante, a doctor of sports medicine, a professional trainer. "This not only threatens the injury of the joint, but also relieves the muscle load, which is contrary to the purpose of the exercise. Protect the joints and more effectively include the target muscles in the work, avoiding blocking. Instead, perform the exercise with full amplitude, but stop for a moment until the joint is fully unbent. "