Lying triceps extension

[Josh]

I read in Arnold's encyclopedia that the correct form for doing lying triceps extension is like the following: Lie on a flat bench with head just off the end of the bench -- pick up a barbell or ez bar -- the bar not be extended above chest or shoulder, instead the arms should form about 45 degree, so the bar is just above the top of our head, the purpose of this is to keep the triceps in tension throughout the entire set -- lower the bar passing the top of our head -- push the bar back up and lock the elbows when the bar is above the top of our head.

I tried to follow this guideline today. But then an instructor in my gym told me that this is not correct: The head should be on the bench, not off the edge, this is to prevent too much blood going to head during the set; the bar should be straight up vertical, not sustained above the top of the head, because when it is above the top of the head the delts are involved in sustaining the bar; to keep the triceps in tension we should not lock the elbows at the top of the movement; the bar should be lower just reaching our forehead, not beyond the top of the head.

So now I'm confused, which form is correct and most effective? What advantage and/or disadvantage of using Arnold's form vs the one my gym's instructor told me?

- Josh

 

[MONSTER4X4]

There are several ways to do this exercise. Both what you read and what the instructor said are correct. Be wary of hanging your head over the bench. It can put alot of stress on your neck.

If you use arnold's method, you can acheive continuous tension on the muscle throughout the full range of motion, but it will put extra stress on your shoulders.

If you use the form your instructor described to you, you can get an easier peak contraction at the top, but at the straight up vertical postion would take tension off the muscle and give you a chance to rest.

During triceps exercises I feel that you should go for the peak contraction and that may mean locking out. If locking out is uncomfortable (not good pain), don't do it.

 

[Mudge]

I'd say do it how you like it, and how you feel safe doing it. I would not doubt that some people would be dissoriented or even end up hurting themselves using Arnie's method, wether unconciously tensing the neck muscles causing injury or even falling off the bench.

I put my head at the end of the bench but do not go off of the bench, and generally go just behind the head.

 

[miamiguns]

Try a different way. I use my decline bench for good geometry. Bring the bar down to your forehead and keep good elbow alignment...then superset with close grip press while in the decline position. It's a blast!

 

[Josh]

Originally posted by miamiguns
Try a different way. I use my decline bench for good geometry. Bring the bar down to your forehead and keep good elbow alignment...then superset with close grip press while in the decline position. It's a blast!

Sorry I don't get it, why do you use decline bench? Is it to simulate the 45 degree angle from Arnold's description?

What is the difference between doing this superset on a flat bench vs decline bench?

- Josh

 

[Josh]

How about doing this exercise with dumbells instead of barbell or ez bar? Is there any difference in the form, to increase the effectivity?

- Josh

 

[Mudge]

Heck you can use incline bench and do behind the head quite easily, decline I'd have a hard time not sliding off the thing PLUS all that blood to the head, I do not like that personally, AND the weight would hit the floor probably for me. I use 45s on the EZ bar, and those are large diameter plates.

I dig incline though.

 

[animal56]

Originally posted by Josh
How about doing this exercise with dumbells instead of barbell or ez bar? Is there any difference in the form, to increase the effectivity?

- Josh

I've been trying it. It's not bad, but it's hard to concentrate on form for each arm unless you do each arm individually. And you may be less strict in your movements.

It's a good way to shock your tri's when they are peaked out.

 

[Mudge]

With one arm thats an overhead dumbell press, although I have not seen or heard of this done on ones backside, might be interesting to try though, but would not be able to use large weights I'd bet and thats part of what the nose buster is all about.

2 arm overhead dumbell press though you should be able to use pretty hefty weights, I used to use that as my starter triceps excersize.