If you want bigger arms, watch this video!
Remember, the triceps take up 2/3rds of your arms. The biceps 1/3rd. So you really need to work those tri’s effectively for thick, muscular arms.
Decline Tricep Extensions fit the bill extremely well!
I’m doing these with different form now than I used to.
“Constant Tension” on the intended muscle throughout the whole set has been a big focus for me over the last year or so.
So I shot a video demonstrating my current form. Check it out…
NOTE: I am using an EZ/Curl bar for this movement as I find it more comfortable than a straight bar. You want to be grabbing the curl bar in the most comfortable position possible. For me, that’s a narrow grip like so…
IMPORTANT TIPS – PLEASE READ
* The starting position is the bar just slightly above the forehead, but not touching it. Lower to this position, too.
* The decline position is imperative! Decline tricep extensions have been shown in electromyography (EMG) tests to recruit more muscle fibers than flat extensions. The angle does not need to be steep. My bench only declines to about 35 degrees or so.
* Push the bar up but DO NOT lock out. Locking out will take tension OFF the triceps and reduce muscle fiber recruitment.
* Now lower under full muscular control. Do not drop the weight. Again, this helps maximize muscle fiber recruitment.
* As always, take it to failure between 8 and 12 reps or 6-8 reps depending on which THT training cycle you are on.
If you are serious about building muscle, get the whole THT program today. It’s free.
You will experience UNPRECEDENTED gains in muscle size and strength. Why? Because it’s scientifically based. As such it can TRIGGER explosive new growth in muscle tissue!
Be LIGHT-YEARS ahead of 99% of the guys at the gym. Building muscle is a science…and now you can know it!
My promise is simply this: You will experience better gains than ANYTHING you’ve ever tried before in your life. And it won’t cost you a penny – not now, not ever! THT will always be free. So you’ve nothing to lose, and everything to gain!
If you guys have any questions, just go ahead and ask.
As Always…Train With Intensity!
Mark
P.S. Want bigger arms in a ridiculously short period of time? My “guinea pigs” tested a “super-intense” rotuine I developed to trigger rapid gains in arm size. The results were crazy.
It’s all about a MASSIVE jump in intensity – beyond anything you’ve ever experienced. You could gain up to an inch in 7 days. Hear testimonials from guys here.
Very good. Looks intense!!
@Piotr. Haha, it sure is, buddy 😀
Mark is this exercise as effective if you use dumbbells or should it be done with e-z bar?
@Brent. The resistance falls off the triceps too early in the range of motion with dumbbells. The angle of the load is different. Best to use a bar, EZ or straight.
Hi Mark,
I find this exercise quite uncomfortable / painful on the elbows, a suggestions for overcoming this / alterative exercises? I tend to use dips for the triceps, but am finding them insufficient.
Awesome video.. when you are on your own with no training partner, do you have the bar with the weights sitting on the floor above your head and just reach out and pick it up to start? Or do you hold it in your lap, sit down, lay back, and start that way?? What is best?
@Terry. You need to try an EZ bar like I am using.
@Dan. When the bench is declined, you can pick the bar up from the floor behind you alone. I do it all the time. No probs.
I’ll try this out, but I’ve been using a different method to increase effort at the peak contraction point. Instead of finishing with my arms pointing straight up, I finish with them fully extended, but with my entire arm at maybe a 20-30 degree angle short of perpendicular. This way, gravity’s still hitting the weights pretty hard leading up to PCP. And I start lower too (behind my head); it’s basically the same exercise, but with the arms rotated back at the shoulders over the entire range or movement. It trades difficulty at the start of the motion for difficulty at the end.
Mark would decline low pulley extension be as good or even better?
These are not included in THT 5.4. Should we replace some other tricep exercise with this one?
@Ian. Yes the way I used to do these. I called it “optimized form” – it’s a good option.
@KRS. I don’t know if it would be more effective, but it is a good option for sure, there’s good resistance throughout the rep with a low pulley.
@Ozzy. They are in the Exercise Bank file that comes with the download. All exercises in the Bank are THT approved movements.