UB-TRICEPS-X-PUSH-EXERCISES-LATERAL-LONG-MEDIAL-HEADS
TRICEPS: PUSH EXERCISES – LATERAL, LONG & MEDIAL HEADS
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EMG STUDIES
PECTORALIS MAJOR & TRICEPS LATERAL, LONG & MEDIAL HEADS
– BB Bench Press & Triceps Extension Skullcrushers
Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations – 2020 – Brandão
. PDF File .
Procedure
– compare effects of multi-joint (MJ) and single-joint (SJ) exercises
– isolated or in combination, and in different orders as well as 1-RM bench press and lying barbell triceps press
– 43 untrained young men; 2x/wk; 10wks; sets to failure @80%1RM
Results
1. MJ: barbell bench press – 200% of the biacromial distance shoulder width (MJ)
2. SJ: lying barbell triceps press – shoulder angle @90° flexion; fully extend the elbow; flex it eccentrically to 90° angle (Skullcrushers)
3. MJ-SJ: barbell bench press plus lying barbell triceps press
4. SJ-MJ: lying barbell triceps press plus barbell bench press
Results: Relative % change
Triceps Lateral Head: MJ 7.2 ± 5.4% . MJ-SJ 7.1 ± 2.8% . SJ-MJ 7.0 ± 5.1% . SJ 0.6 ± 3.8%
Triceps Long Head: MJ-SJ 18.2 ± 11.5% . SJ 17.5 ± 7.3% . SJ-MJ 14.0 ± 9.2% . MJ 2.1 ± 2.9%
Triceps Medial Head: MJ-SJ 16.2 ± 11.2% . SJ-MJ 14.7 ± 8.0% . SJ 14.0 ± 7.1% . MJ 7.3 ± 5.0% .
+ Pectoralis Major: MJ-SJ 10.6 ± 6.1% . MJ +9.1 ± 5.6% . SJ-MJ +5.6 ± 5.1% . SJ -0.8 ± 1.9%
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