Out of the many options, can you name the best triceps exercise?
Walk into any gym and you have a multitude of choice nowadays. From pushdowns to close-grip push ups, skull crushers to dips.
If you pushed most people on their answer, many would opt for the often used rope pushdown as the true king. It's ability to zone in and create an extreme burn in the arms is truly uncanny.
But according to the latest science, there is one clear winner in this category and it is none of the above!
Triceps kickbacks, the type you'd have to dig out some 1980's keep fit dvd's in order to remember what they actually are, rule the roost when it comes to isolating the three headed monster which sits on the rear of your arms. Surely there is some mistake? After all, this exercise has long been ignored by most gym enthusiasts in favor of bigger, heavier movements.
No mistake was made.
Interestingly, not only were they the most productive technique to use, they were head and shoulders above the competition!
In 2012, researchers from the University of South Carolina Upstate set out to discover the facts behind which exercise isolated the muscle more than any other. They compared several of the best known moves, putting subjects through an intense arm training routine and noting the key factors taking place inside the muscle.
Despite losing the popularity contest by a long shot, kickbacks turned the tables when it came to actual productivity. In a direct comparison against pushdowns, they activated over 50% more muscle fibers in the lateral head of the triceps, making the the ideal choice for any bodybuilder looking to pack size on to their arms.
This comes despite the fact that a lighter weight was used.
The fact that you need to use a much lighter load actually works in your favor, allowing you to focus on the muscle a lot more and really squeeze while you contract at the top of every repetition. Rep after rep, this builds into a very serious stress which the body will reward you via new muscle growth in time.
So despite the fact that this exercise has long been relegated to the "if I have time" category on arm day, it is actually a hidden gem when it comes to packing on lean size and toning your arms in double quick time. You may have to dust off some old muscle magazines to see it performed, but the latest studies confirm it'll be worth your while.
Dumbbell kickbacks are now proven to be the best triceps exercise.
Walk into any gym and you have a multitude of choice nowadays. From pushdowns to close-grip push ups, skull crushers to dips.
If you pushed most people on their answer, many would opt for the often used rope pushdown as the true king. It's ability to zone in and create an extreme burn in the arms is truly uncanny.
But according to the latest science, there is one clear winner in this category and it is none of the above!
Triceps kickbacks, the type you'd have to dig out some 1980's keep fit dvd's in order to remember what they actually are, rule the roost when it comes to isolating the three headed monster which sits on the rear of your arms. Surely there is some mistake? After all, this exercise has long been ignored by most gym enthusiasts in favor of bigger, heavier movements.
No mistake was made.
Interestingly, not only were they the most productive technique to use, they were head and shoulders above the competition!
In 2012, researchers from the University of South Carolina Upstate set out to discover the facts behind which exercise isolated the muscle more than any other. They compared several of the best known moves, putting subjects through an intense arm training routine and noting the key factors taking place inside the muscle.
Despite losing the popularity contest by a long shot, kickbacks turned the tables when it came to actual productivity. In a direct comparison against pushdowns, they activated over 50% more muscle fibers in the lateral head of the triceps, making the the ideal choice for any bodybuilder looking to pack size on to their arms.
This comes despite the fact that a lighter weight was used.
The fact that you need to use a much lighter load actually works in your favor, allowing you to focus on the muscle a lot more and really squeeze while you contract at the top of every repetition. Rep after rep, this builds into a very serious stress which the body will reward you via new muscle growth in time.
So despite the fact that this exercise has long been relegated to the "if I have time" category on arm day, it is actually a hidden gem when it comes to packing on lean size and toning your arms in double quick time. You may have to dust off some old muscle magazines to see it performed, but the latest studies confirm it'll be worth your while.
Dumbbell kickbacks are now proven to be the best triceps exercise.
About the Author:
Some of the best muscle building techniques are still underused by the masses. Learn tons more about the effectiveness of exercises like dumbbell kickbacks by following health author Russ Howe PTI and his blog online.
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