What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today we're busting some tricep training myths.
Or are we?
You see, the tricep push is one of the most popular exercises you can do and a lot of
people argue that they feel it differently whether they do it with a palm down – this
position – or a reverse grip, underhand, palm up position.
They'll argue until the day's end and say "No, I definitely feel a difference there."
Now, if you rely on the anatomy alone you would say that they're all full of it because,
guys, you have to understand that the triceps do not have an attachment that crosses the
elbow to the radius.
The radius is what the bicep connects to that has an impact on supination.
We know that if I just turn my hand here we can see that my bicep contracts because we're
just supinating.
With no attachment there, the triceps don’t have that same ability to do that.
So theoretically, anatomically Wikipedia will tell the keyboard scientist "There's no way
in hell that changing your grip on the tricep push down has any impact at all on the different
heads of your tricep that are working, or that you're feeling."
Guys, you've got to look a little bit beyond that.
See, here at ATHLEANX we do put the science back in strength, but we put real world science
back in strength.
If you look at what we're talking about, when we do the exercise – whether it's palm down
or pronating grip – we're not just doing a palm down isolated pronation because pronation
is not a wrist movement.
It's an elbow movement and if you were to look at isolated pronation it would look like
this.
Ignore the fact that the wrist is turning.
That's just a result of the fact that we're actually doing a pronation here at the forearm.
As we turn over it's isolated, but that's not what happens on this exercise.
That's what I'm talking about 'real world'.
When we do a palm down grip, look what's happening to the shoulder.
We get an internal rotation here at the shoulder.
Keep that in mind.
When we look at the underhand grip – or the supinated grip – when the guy does the
exercises you see them doing this all the time; underhand grip.
There's also a lot of external rotation at the shoulder and it's the movement at the
shoulder that's placing the heads of the tricep at a better mechanical advantage – a better
line of pull – in order to exert a little bit more force.
We've talked about this before in our bicep training video.
How the short head and the long head, based on the width of your grip could have an impact
on which head you impact more.
I'll link that video here if you haven't seen that.
If we wanted to try to have a better impact with the internal rotation here at the shoulder,
with the pronated grip coming along as an auxiliary motion here; we're going to get
more of the lateral head of the tricep here.
On the contrary, if we go to the underhand grip with the external rotation of the shoulders
that we normally get, you can see that the long head of the tricep in the pec – the
meatier area – is what is getting more of the impact.
Yeah, what you're feeling is there for a reason, but it wasn't for the reason you though.
Science would have said "no", but the real world science would say "yes".
As I said, guys, ATHLEANX and here at this channel I'm trying to help you put the real
world science to practice for yourself so you can get way more out of your workouts,
cut the time that you have to train down because you're going to get more efficient training
in the time that you have.
If you're looking for a training program that puts the real world science back in what we
do, head to ATHLEANX.com right now and get our ATHLEANX training system.
In the meantime, if you've found this video helpful, if it helps you to settle an argument
you've been having with your gym buddies for years now; make sure you forward it to them
as well.
If there's other things you want me to cover here on this channel just make sure you leave
them in the comments below, guys.
I read them, I look through them, and I use them to help me make the videos you guys want
to see.
All right, I'll be back here in just a couple of days.