This is one of my favorite tricep exercises that works the entire tricep muscle through a full range of motion. I've noticed that since adding this exercise as a staple to my tricep workouts I’ve gained a lot more size and muscle fullness to my triceps and now the side tricep pose is one of my stronger poses.
The main difference with using a decline bench vs. a flat bench is that you get a deeper stretch throughout the triceps in the bottom of the movement. Due to the angle of your upper arms you'll also place less stress on the elbow joint and more stress on the tricep muscles themselves.
If you normally do lying tricep extensions on a flat bench then I'd suggest that you give them a try on the decline bench instead. By doing this you’ll work the triceps through a deeper range of motion and help to stimulate more muscle growth.
Give them a try and then leave me a comment to let me know how it works for you.
Posts
Great tip- sometimes I feel some uncomfortable elbow stress on the flat bench so I look forward to seeing how this way would work!
ReplyDeleteyeh this seeems to work well as it keeps the tension on your tri's right through the exercise - it's always good to try something new to keep those muscles from getting lazy!
ReplyDeletehi ...lee.....i hav seen ur bodybuilding videos ..dese are mirror cracking ..u r doing gr88 job..i i m doing workout in the gym from 3 months ..my name is harry my age 20 weight 85 kg height 5"11 ..i have one problem ...whenever i do front shoulder press ...i always suffer from intense neck pain whenever i do front shoulder press ...it remains for 2 days and then gradually dissappears ..i think i do the exercise by wrong way...i have searched a lot over the net but i hav n't got the satisfactory solution ...can u plzz solve my problem ....plzzz.....
ReplyDeleteHi Lee,
ReplyDeleteMy name is Brandon and I have been a gym rat for over 15 years now. I use this exercise as a staple of my triceps workout and love it. I also want to add that I saw you discussing bench technique and applied what you said and literally, in like two seconds I went from only being able to bench press 315 for one rep to being able to press it for 8 full reps. As soon as I raise the cash, I will be purchasing your program.
Sincerely,
Brandon
Hello Lee.
ReplyDeleteGreat triceps exercise. I just tried it out on my Total Gym which has a special attachment which I can put my legs over and raise the flat board to what ever level I want. This midrange Decline Triceps exercise packs a real punch Man! WOW! I'm going to superset this one with the Incline Dumbbell curls which I also do on my Total Gym with dumbbells. Two 12 rep supersets, Then two heavy 6 rep supersets of this twice a week will have my arms looking like battle ships. TOTALLY AWESOME MAN! Now... to get to your show last night. You spoke about motivation, and that sometimes cardio can get a little boring to the point where you just don't want to do it. Cardio is never boring for me because I have a good mix of cardio routines I can chouse from on DVDs, or I get on my ( XL- GLIDER ) turn on the TV for 45 minutes, or I can do what you do, take my dog, cat, lizard, bird, fish, or whatever for a walk LOL! which gives me no reason to get bored. Visualizing your goals, and what you want to look like for about 5 minutes before your workouts, and 5 minutes after is a form of motivation that can keep you on the right track. Even when your working out, Lets say your doing a biceps exercise, picture in your mind that with every curl, your biceps are getting bigger, and bigger, and that people are admiring you for how great your arms look. What will happen is that you'll find a program, or someone will show you how to get big biceps the right way. Believe me when I tell ya... The power of attraction is a very strong concept. Lee... I know, and you know that before you got up on that stage and won the big one you had to have wanted it so bad that you saw it happening in your mind over, and over again even when working out. For those of you who workout at home another form of motivation can come from playing your favorite bodybuilding, nutritional, or exercise DVD or audio CD like ( Lee Hayward's your first bodybuilding competion DVD ) which I'm listening to right now while I'm writing. Play these DVDs or CDs while you workout and just listen. My Mama use to say before she past away last year ( BE STRONG MENTALLY AND PHYSICALLY BECAUSE YOU NEVER KNOW WHAT OBSTICLES YOU'LL HAVE TO FACE IN LIFE ). Great routine, Great show. I'M OUT... LATER!
Robert Valdes
Dear Lee,
ReplyDeletei have got these new msg today these morning, i do will try it this afternoon, i will let you know by in 2 weeks, thank you for this advice
many thanks see you soon
Regards,
Isaac A.
Hey Lee,
ReplyDeleteI have a question. I noticed in the video that while doing the extension your upper arm was moving forward. Is it ok to do that, aren't we suppose to keep the upper arm stationary at vertical position and just move the forearm about elbow joint. I am taking cue from the motion of standing tricep extension whereby it is advised to keep the arm in vertical position without swaying sideways or forward.
Hey Lee! Have u tried doing inclined bench triceps extensions? Does you target your triceps better with declined bench instead of inclined bench?
ReplyDelete/Andy (Sweden)
I tried that and it was one of the best, i could really feel my tricpes feeling the pressure and next day i had the sweet loving pain in my tricpe which tells you that you have done some thing lolz!
ReplyDeleteharry, if a particular exercise hurts then don't do it. Find another variation instead (i.e. dumbbells, cables, machines, etc.)
ReplyDeleteHey Brandon thats awesome a 315 bench for 8 reps is impressive! Good stuff.
ReplyDeleteArnold, for info about exercise form I suggest you check out my article at: http://www.leehayward.com/strict-exercise-form.htm
ReplyDeleteYou won't get the same stretch in the triceps on an incline bench as you will on the decline bench. Try both variations and you'll see for yourself.
ReplyDeleteThanks LEE for wonderfull tips It's really great to follows it ...........hope it will give good result
ReplyDeleteHI LEE THIS IS GEOFF Q. DOES IT MATTER AT WHAT ANGLE THE BENCH IS ON THE DECLINE? I HAVE PLACED A STEP UP BENCH UNDER THE FLAT BENCH TO CREATE THE DECLINE.THANKS
ReplyDeleteIt's best to have a bench that you can hook your feet in place so you don't slide down the bench. But the exact angle doesn't really matter much, I'm usually use a 30 degree angle.
ReplyDelete