Category Archives: triceps
Inside the Muscles: Best Chest and Triceps Exercises
by Bret Contreras
Editors Note: If you haven’t yet read Inside the Muscles: Best Shoulders and Trap Exercises you may want to give it a quick look as it’ll clear up any questions you may have regarding electromyography (EMG) and the experiments.
First, I apologize if I left out one of your favorite exercises. Don’t take it personally. I performed these experiments in my garage, and while I have one of the baddest garage gyms in Arizona, I don’t have a lot of machines. So you pec-deck folks can drop me some hate mail.
I’m also sorry I couldn’t test more individuals. These experiments are very labor-intensive; in order to measure every exercise on every muscle part using a variety of subjects would be a project of colossal proportions. (And one I’d need a few thousand dollars and a keg of Guinness to perform.) Just remember this: people are different, but not that different. What’s true for me is probably true for you.
Finally, I’m not going to make any judgments regarding the safety of any exercise. I realize that certain exercises pose greater risks to the joints than others, but every guy has the right to train however the hell he chooses. As lifters, we can choose to assume a lot of risk or little risk since we’re the owners of our bodies.
Oh, one more thing: good form, a natural tempo, and a full range of motion were always used in these experiments.
Now that the pre-flight safety announcement list of warnings is over, let’s get to it. Are you ready to build some huge pecs and horseshoe triceps?
What You’ve Been Waiting For! The Exercises.
Since this is a bodybuilding experiment, I never used a weight that was too heavy to perform at least five repetitions. The mean number is on top and the peak number is on bottom. (If you don’t know what I’m talking about, please read “What Are Mean and Peak Activation?“)
| Exercise | Upper Pec | Mid Pec | Lower Pec | Tri Long Head |
| 135 lb Bench Press | 53.8 111.0 |
69.5 157.0 |
42.0 82.7 |
14.3 51.2 |
| 225 lb Bench Press | 125.0 230.0 |
181.0 408.0 |
116.0 347.0 |
47.8 109.0 |
| 275 lb Bench Press | 109.0 198.0 |
177.0 288.0 |
130.0 345.0 |
73.5 153.0 |
| 135 lb Incline Press | 87.1 157.0 |
68.3 197.0 |
25.3 60.2 |
18.9 42.7 |
| 225 lb Incline Press | 135.0 222.0 |
133.0 374.0 |
69.4 249.0 |
48.7 84.0 |
| 245 lb Incline Press | 130.0 261.0 |
156.0 422.0 |
89.4 337.0 |
55.8 109.0 |
| 100 lb DB Bench Press | 122.0 192.0 |
204.0 451.0 |
88.1 252.0 |
43.7 128.0 |
| 90 lb DB Incline Press | 128.0 310.0 |
124.0 286.0 |
59.0 172.0 |
35.5 98.9 |
| BW Dip | 73.7 164.0 |
105.0 234.0 |
124.0 266.0 |
73.9 150.0 |
| 115 lb Dip | 140.0 232.0 |
192.0 332.0 |
214.0 418.0 |
124.0 217.0 |
| 225 lb Close Grip Press | 106.0 211.0 |
137.0 229.0 |
77.5 217.0 |
52.6 107.0 |
| 225 lb Wide Grip Guillotine Press | 114.0 302.0 |
176.0 511.0 |
169.0 502.0 |
61.9 142.0 |
| 225 lb Floor Press | 106.0 197.0 |
148.0 248.0 |
121.0 255.0 |
52.2 112.0 |
| 275 lb Floor Press | 132.0 265.0 |
197.0 356.0 |
154.0 347.0 |
64.8 170.0 |
| 50 lb Fly | 116.0 226.0 |
165.0 354.0 |
150.0 387.0 |
13.2 26.1 |
| 60 lb Fly | 133.0 231.0 |
195.0 493.0 |
160.0 450.0 |
14.9 31.3 |
| 50 lb Incline Fly | 125.0 249.0 |
135.0 344.0 |
77.3 257.0 |
12.6 20.0 |
| 100 lb High Pulley Crossover | 107.0 201.0 |
168.0 311.0 |
153.0 397.0 |
9.6 19.1 |
| 100 lb Mid Pulley Crossover | 154.0 252.0 |
154.0 271.0 |
124.0 251.0 |
11.5 23.1 |
| 100 lb Low Pulley Crossover | 135.0 233.0 |
78.6 249.0 |
36.9 74.8 |
20.2 77.2 |
| BW Push Up | 109.0 204.0 |
124.0 252.0 |
101.0 194.0 |
24.0 38.7 |
| BW CG Push Up | 103.0 188.0 |
118.0 188.0 |
70.7 119.0 |
22.9 43.2 |
| BW Elevated Push Up | 96.6 156.0 |
102.0 232.0 |
52.7 167.0 |
24.0 46.6 |
| BW Blast Strap Push Up | 113.0 206.0 |
166.0 363.0 |
177.0 352.0 |
35.3 107.0 |
| Purple Band Push Up | 115.0 168.0 |
125.0 294.0 |
113.0 217.0 |
51.8 78.7 |
| Green Band Push Up | 151.0 239.0 |
162.0 268.0 |
121.0 238.0 |
59.3 125.0 |
| 100 lb DB Pullover | 55.7 119.0 |
88.6 186.0 |
53.8 164.0 |
66.9 153.0 |
| JC Band Press | 143.0 272.0 |
45.7 91.0 |
53.0 127.0 |
21.0 52.6 |
| 95 lb Skull Crusher | 45.6 89.5 |
21.5 48.6 |
70.7 118.0 |
116.0 172.0 |
| 120 lb Rope Extension | 6.9 14.9 |
5.4 21.9 |
36.1 82.5 |
135.0 276.0 |
| 140 lb Cable Extension | 9.3 21.3 |
9.3 18.7 |
78.2 172.0 |
132.0 255.0 |
| Purple Band Extension | 11.4 27.4 |
10.7 19.5 |
69.4 174.0 |
120.0 221.0 |
| 140 lb Cable Overhead Extension | 19.4 41.0 |
19.2 130.0 |
40.6 126.0 |
109.0 206.0 |
The Winners
Based on this experiment, here are the top three exercises in terms of mean and peak activity for each muscle part:
Mean Mid Pulley Crossover, Band Push Up, JC Band Press
Peak DB Incline Press, Guillotine Press, JC Band Press
Mean DB Bench Press, Floor Press, Fly
Peak Guillotine Press, DB Bench Press, Fly
Mean Weighted Dip, Blast Strap Push Up, Guillotine Press
Peak Guillotine Press, Fly, Weighted Dip
Mean Rope Extension, Cable Extension, Weighted Dip
Peak Rope Extension, Cable Extension, Band Extension
Confirmations
It’s important to know that I used a powerlifting-style bench press: arched low back, good leg drive, arms at a 45-degree angle, slightly narrower grip, bar lowered to the lower chest. The form used for the guillotine press was straight from late Iron Guru Vince Gironda: feet on the bench, no arch, elbows flared out, wider grip, bar lowered to the neck. It’s no surprise the guillotine press works much more pec than the bench press.
Looking at the entire pecs, we find much variety in movements. This jives with the old bodybuilder theory that the best workout should hit muscles from a lot of angles with different forms of resistance. We’ve always known the pecs respond to a good stretch, as shortened ranges of motion rarely build a nice chest.
I’ve long-suspected that pec isolation movements can rival compound movements in terms of pec activity. This study confirms that suspicion. Powerlifting gurus like Louie Simmons and Dave Tate have always discussed the importance of triceps specialization for a strong bench. This experiment lends support to their recommendations.
Surprises
Although I knew that the guillotine press worked much more pec than a bench press, I was surprised to find that a guillotine press with 225 pounds worked more pec than a bench press with 275 pounds! I found it very surprising that the floor press and band push up squeaked their way into the winner’s circle, as they’re the only movements in the entire winner’s group that do not move the pecs into a stretch position.
Although I’ve always felt the JC band press worked a ton of pec (the bands typically place the most stress in the contracted position), I didn’t expect it to work as much pec as it did. I can walk out really far with the JC bands and get a ton of tension in the movement, and the increased stabilization efforts may focus more tension on the pecs and less on the triceps. I was surprised that the barbell incline press and incline fly didn’t make it into the winner’s circle, especially for upper pec activity.
The pullover always gets the long head of my triceps very sore, so I was wondering if it would top the charts in muscle activity. But activation does not always equate to soreness, as stretch position exercises produce more soreness while contracted position exercises produce more of a pump.
I was actually very surprised at how much better triceps isolation exercises seem to work the triceps in comparison to compound movements. However, the body likes to grow proportionately; you rarely see a guy with huge arms and a puny torso, so don’t neglect compound movements for triceps development.
What If?
During experiments like these, one is often left with much curiosity. What if I would have gone heavier on the guillotine press? I could have gone much heavier, as 225 is a relatively light weight for me on that exercise. The same goes for dumbbell bench press—I could have gone heavier.
How would the pec deck have faired? What if I would have placed the electrodes on the inner and outer pecs? Would the activity be the same, or can we isolate those areas as well? (Doubtful.)
What if I would have performed wide-grip weighted dips? What if I would have worn a weighted vest during blast strap push-ups? What if I would have measured the activation in the lateral head of the triceps? Would it have matched the activity in the long head of the triceps, or do they function much differently? What if Miley Cyrus was 18? Would she date a musclehead from Arizona?
Clearly more research is needed, as it’s impossible to anticipate everything prior to an experiment, no matter how prepared and organized you seem.
The Best Damn Pec and Triceps Workout
Based on the results of this experiment, I bet the following would be one kick-ass workout that’d target the upper, mid, and lower pecs as well as the triceps. Enjoy!
The dumbbell bench press had more muscle activation than the traditional barbell bench press.
The Guillotine Press
Recommended: Weighted dips. Not Recommended: Short-shorts.
Screw the skull-crusher. Do rope extensions to really hit the triceps.
Unconventional Workout — Triceps
by Nick Tumminello
Back around the same time Kurt Cobain sang about mulattos, albinos, and mosquitoes, I worked as a full-time “fitness assessor” for a major health club chain.
In the first installment of the Unconventional Workouts article series, I presented you with a few out-of-the-box workouts to get even the most stubborn set of biceps on the path to new growth. In this installment, the gun show continues as we target the often-neglected (and underdeveloped) triceps with some unconventional sleeve-splitting stimulation.
Why Train Triceps?
If you’re a power lifter, you already know that strong triceps help you to lock out the elbows on the bench press. So, big benches require strong triceps. We all clear on that? Good.
If you’re a bodybuilder, you’ve probably heard that the triceps comprise the lion’s share of upper arm mass. And, as a God-fearing mirror-trainer, you likely understand the importance of including isolation work in order to achieve full, well-balanced triceps. So if you want huge arms that every little Hulkamaniac will envy, you must include some isolated triceps work. No arguments from anyone yet, right?
But as far as athletes are concerned, many strength coaches don’t believe in doing isolation or single-joint work. These coaches eschew almost any form of isolation training at all, justifying their ideologies with phrases like “train movements, not muscles”.
While it makes for a clever catch phrase, I don’t think it makes any damn sense, because what creates movement? The muscles! So, if muscles create movement, then all muscle training, isolation or otherwise, is movement training.
Furthermore, if the triceps aren’t a “functional” muscle, how come folks dealing with a torn triceps often can’t do anything even remotely athletic?
The truth is, there are no major or minor muscles in the body; there are only muscles, and every last one of them is just as important as the other. I’m not saying athletes need to have a “triceps day”, but some isolation triceps work at the end of an upper-body workout can only help improve performance and prevent injury.
Got Dips? Or Not Dips?
One of the most popular triceps exercises of all time is the triceps dip. Although I don’t think a few dips here and there is going to kill you, as a rule I’m not a big fan. The optimal end-range of shoulder extension is around 60-70 degrees, but in the bottom position of a triceps dips, extension can far exceed this “healthy” range. Considering the loads used in a triceps dip are generally high (at least bodyweight), this can be a recipe for injury. Plus, dips can cause a lot of unwanted stress on the biceps tendon and anterior shoulder musculature.
Bottom line, if training longevity is the goal, why do dips when you can get similar triceps activation without the unwanted stress by using exercises like triceps rope extensions and skull-crushers?
A New Angle On Triceps Work!
In my first article ever published at TMUSCLE, I took some complex physics principles and applied them in a simple manner to improve muscle recruitment and minimize joint stress when performing triceps rope pressdowns.
Then, in the Unconventional biceps article, I explained how you can (and should) change the load vectors to get a better-rounded workout and increase overall muscle development.
In the following triceps workouts, I’ll apply both sets of principles.
The Workouts
Here are three of my favorite unconventional triceps workouts. You can rest assured that these workouts are all versatile enough that anyone, regardless of equipment or special limitations can apply them.
Triceps Workout #1
This workout is based on changing the force vector to maximally load the triceps from different angles with each exercise.
We’ll start with an exercise that maximally loads the triceps from the fully contracted (shortened) position. We’ll then load the triceps at the midrange, before finishing with an exercise that loads the triceps from more of a lengthened position.
1) Low Pulley Triceps Extension (see notes below) — 2-3 sets x 8-12 reps, 60 seconds rest.
2) Prone Skull Crusher (see notes below) — 2-3 sets x 8-12 reps, 60 seconds rest.
3) High Cable Extension w/posterior cable vector — 2-3 sets x 8-12 reps, 60 seconds rest.
Note on Low Pulley Triceps extension: To maximize triceps contraction, isometrically drive the bar into your thighs for 1-2 seconds at the end of each rep.
Notes on Prone Skull Crusher: This is a great bodyweight exercise that’s a real triceps killer. Be sure to keep the spine straight (tight core) throughout the movement. To increase difficulty, place your hands closer to the ground using a small plyo box or step platform.
Triceps Workout #2
As with the 60/30 biceps workout, the 60/30 triceps workout is one of my favorite ways to trash the triceps and pump up the arms more than Donald Trump’s ego.
Grab a heavy-duty band; tie it up at the top of a squat rack or cable column. Try to bang out 60 triceps extensions in 30 seconds without using too much extra body English (see video at right).
I use a heavy band because it allows you to move fast without gaining momentum. I recommend using a 1/2-inch band for weaker (beginner) individuals and a 1-inch or larger band for the stronger folks.
Perform 60 reps in 30 seconds x 2- 4 sets, with 1-2 minutes rest.
If you can’t complete all 60 reps in the given time frame of 30 seconds, the band is too heavy.
Triceps Workout #3
I have to admit, I love bodyweight training. How can you not like that you can get super strong anywhere, anytime, with zero equipment?
This workout involves one exercise, the Reverse Skull crusher. It’s a three-tier drop set that shortens the lever arm each time, providing you with a greater mechanical advantage, so that you can continue to crank out reps.
Perform as many reps as possible with your feet elevated on a bench. Once you only have about two reps left in the tank, drop your feet to the floor (this shortens the lever arm). Continue to bang out as many reps as you can until once again you reach the two reps left point. Finally, place your hands on top of the bench, further shortening the lever arm, and burn out as many reps as possible. Now, stand back and watch your arms inflate!
Basically, as you fatigue in this drop set, you shorten the lever arm and make the exercise easier, thereby allowing you to continue cranking out more reps.
Perform 2 sets with 2-3 minutes rest in between.
Triceps Workout #4 — The Iron Arms Challenge!
I know I promised three workouts but I always try to deliver BIG! So, for your triceps training pleasure, here’s another killer workout for you to try.
This is my other favorite triceps protocol, along with the 60/30 workout. The Iron Arms Challenge is also of the most popular strength challenges among my athletes.
My male athletes perform it from the floor (as shown in the video). My female athletes usually perform it on top of a bench, although I do have some girls who can do it from the floor.
You’re going to need a medicine ball for this one.
Perform:
4-10 x 1-Arm Lock-offs (each arm)
4-10 x Crossovers (5 each side)
4-10 x Close Grip Push Ups
4-10 x Drop and Returns (minimal ground contact time)
(See the video at right.)
To successfully complete the Iron Arms Challenge, you must finish the entire sequence, 10 reps of each exercise (all four exercises), without ever dropping to a knee.
Most elite athletes can’t get through this protocol using five reps each exercise, much less 10, without putting a knee down for at least the first one or two weeks. After a few weeks, I’ve had athletes repeat multiple sets of this protocol with little to no rest. If you can do that, you, my friend, have Iron Arms!
For a killer triceps workout, Perform 1-3 sets with 3-5 minutes rest between sets.
Note: Yes, this protocol will also hit your chest and shoulders because it involves push-ups, but it’s always the triceps that seem to feel the most soreness the next day. So, this workout makes a great finisher for an upper-body pushing workout.
Putting It All Together
You might have noticed that some of these workouts are almost mirror images of the workouts featured in the previous biceps article. That’s because often the principles that work for stubborn biceps will work for stalled triceps.
So why change a winning formula? You can build a killer overall arm workout by combining both workouts and hitting it super set style.
For example, Unconventional Biceps workout #1 can go with Unconventional Triceps workout #1, and Unconventional Biceps workout #2 can go with Unconventional Triceps workout #2.
If you’re interested in just adding the above triceps workouts into your existing training program, here’s a sample three times-a-week triceps blast combined with the classic Push/Pull/Quad Dominant/Hamstring Dominant workout.
Mon: Upper Body (Vertical Push/Pull) + Triceps workout #1
Tue: Lower Body (Quad dominant)
Wed: off
Thu: Upper Body (Horizontal Push/Pull) + Triceps workout #3
Fri: off
Sat: Lower Body (Hamstring dominant) + Triceps workout #2
Sun: off
Or, you can just throw any of these workouts onto the end of an upper body workout or perform them as a stand-alone workout.
Conclusion
There you have it guys! I’m about ready to change my name to Fed-Ex because once again, I’ve delivered the goods!
Remember, anyone can do three sets of ten on a triceps pressdown and call it a day. With a little physiology combined with some ingenuity, you can start challenging your triceps in a completely different way.
Get back on the right side of the adaptation curve and give these unconventional workouts a try!
High Pulley Triceps Extension
Low Pulley Triceps Extension
Reverse Skull Crusher on bench
Reverse Skull Crusher on floor
Reverse Skull Crusher, feet on bench
The 60/30 Triceps Workout
The Iron Arms Challenge
