In practice, large levels of pectoralis major EMG amplitude can be achieved by a number of traditional multi-joint shoulder horizontal adduction and
elbow extension exercises.
Not exact matches
The best way to go when structuring triceps routines is to use 4
exercises, 2 of them done with the
elbows over your head, like behind the neck
extensions or seated French curls and 2 of them to the front of the
elbows or downward, like lying French curls, close grip bench presses, dips, pressbacks or pushdowns.
The really great thing about overhead rope triceps
extensions is that they can give a special kind of muscle overload by providing continuous tension on the triceps, while being a rather
elbow - friendly triceps
exercise at the same time.
For example, the triceps kickback is a bit of an
exercise that involves simultaneous shoulder and
elbow extension which makes it a great
exercise for freestyle swimmers.
This is because all horizontal and vertical pressing
exercises involve
extension of the
elbow (the primary function of the triceps) while all horizontal and vertical pulling
exercises involve flexion of the
elbow (the primary function of the biceps).
So do the
exercises you suggest, then you can progress to glute ham raises, reverse hyper
extensions, reverse hyper
extension elbow levers, reverse back levers, then back levers.
When performing this
exercise try to keep your
elbows close to your head during the
extension.
EXERCISE TECHNIQUE (EXECUTION): Using a slow, continuous motion, keeping your upper arms right beside your head (without letting them flare out too much), lower the dumbbell behind your head (until your
elbows reach jut past 90 degrees), then lift it back to full
extension.
Upper body pressing
exercises typically include
elbow extension in addition to horizontal flexion — i.e. bench pressing — or shoulder flexion — i.e. shoulder pressing.
In general, it seems that compound
exercises that include
elbow extension feature as the best
exercises for creating overall triceps muscle activity.
The triceps is highly active in resistance training
exercises that involve
elbow extension and muscle activity generally increases with increases in load or speed.
The triceps are highly active in resistance training
exercises that involve
elbow extension and muscle activity generally increases with increasing load or speed.