In this article, we'll forge the most powerful exercises for the triceps: push-ups on parallel bars and bench presses with a narrow grip. With which of them do you quickly pump up your hands? Read and find out!
Author: Brad Borland
It is important to approach the choice of an exercise for a specific target group wisely. Keeping efficiency and productivity training – a very difficult task with an infinite number of possible solutions. Which solution is best for achieving your goals?
This question is more acute than ever when it comes to triceps. Pumping powerful, voluminous and embossed triceps, you stretch the sleeves of any T-shirt, but for this you will need the right exercises. You have probably already read that multi-joint movements are ideally suited for the collection of maximum muscle mass in the shortest possible time. Therefore, when it comes to triceps muscles, push-ups on the uneven bars and bench press narrow grip instantly appear in the spotlight, like the first guys on the tripped pump area.
But what exercise is the first to see a checkered flag? To answer this question, I propose to disassemble each of the details and carefully analyze the pros and cons.
Push-ups on parallel bars are used for pumping triceps and pectoral muscles, but in this article I will only consider the option for working out triceps muscles. Exercise is carried out on parallel bars, with a grip slightly wider than the shoulders. Lowering down, hold the trunk vertically, and the elbows – close to the body. When the angle in the elbow joints is 90 ° or less (the degree of comfort is individual), start moving upward, holding the trunk vertically and cutting the triceps. Repeat as much as you can.
Pros: Being an excellent basic exercise, push-ups on parallel bars will become a simple and affordable solution, because you do not need bench benches, barbells or dumbbells. This exercise is an excellent indicator of the strength of the arms and shoulder girdle and demonstrates the true control over your own weight. In addition, push-ups are used in everyday life and develop an auxiliary force that will help you when doing bench press and improve the stability of joint movements. And adding a belt with weights or holding a dumbbell between your legs, you can easily increase the load.
Cons: Push-ups are contraindicated if you have pain in the shoulders, there is stretching or jamming of the muscles and / or any problems with the elbow joints. Another common mistake is hanging too much load on the belt, which negatively affects the technical aspects, namely reduces the amplitude of the movement and reduces the results. Finally, since push-ups on the triceps require you to retain the maximum vertical position of the body, the muscle strength of the bark becomes an indispensable condition for control and stability. If you miss this important component, doing the exercise correctly will be hard enough.
Bench press narrow grip is another old-school exercise for triceps, which is used not only by bodybuilders, but also by other power and sports disciplines. Used to gain muscle mass and progress in other pressures, bench press narrowing becomes the core of any training program.
Lie down on a horizontal bench, take the neck with a grip less than the width of the shoulders. Raise and lower the bar to your chest, keeping your elbows close to your body. Having reached the bottom point, press the bar upwards under a slight slope to the top of the chest. Hold for a second at the top of the movement and maximally strain the triceps, try to avoid blocking the elbow joints.
Pros: The ability to load triceps muscles is really a big working weight, and from this point of view, bench press is a great exercise for mass gaining. And since we have a multi-joint movement, the benefits are multiplied by two. First, in the prone position, the risk of stretching the elbow joint is reduced, and, secondly, the exercise allows you to take more weight than you used in isolation exercises. And the higher the load, the more muscle mass.
Cons: If you go to the gym at rush hour, it will not be easy to find a free bench for bench press, and when working with really large weights it is recommended to resort to the help of the insurer. In addition, it is important to plan your training program correctly, taking into account possible overlaps of various exercises. For example, ideally, you should not press narrowly the next day after you have done bench presses and performed a ton of work on the pectoral muscles. Your power potential will be lowered, and you will not be able to fully realize the benefits of press narrow grip due to the participation of deltoid and chest muscles.
So, who wins in the race? The answer is simple – the participants came to the finish line at the same time! Depending on your predisposition to injuries, the availability of equipment and the features of the training program, you can use both push-ups on parallel bars, and bench presses with a narrow grip. The load variability using the maximum working weights will become a real stress for the triceps muscles and will leave behind any isolation movement. Both exercises are large, multi-joint movements that find practical application in everyday life and help you to make progress in other exercises, for example, in various types of bench press and bench press. In addition, they will add stability to the shoulder girdle when performing pull-ups and traction movements.
Try to alternate these exercises in triceps workouts, supplementing them with a press of the upper block or French bench press. Very soon you will raise a greater working weight, not to mention that you will become the owner of more voluminous, powerful and relief triceps.