Different grip for triceps exercise

[jon_80]

Does anyone know about the differences in effect (if any) of using pronated, supinated, or in-between type grip for triceps exercises such as extensions?

I'm presuming there are differences - I can shift less weight with supinated grip but wasn't sure if this is just because of it stressing the weaker side of the forearms rather than actually targeting the tris in a different way.

I'd be grateful for any insights.

Thanks

Edited by jon_80 on Tuesday 9th March 12:43

[Matt Evans]

The thing to remember is that your triceps are made up of three muscles - the long head (hehe), the medial head and the lateral head.

Assuming that you're referring to a pull down cable, a pronated grip targets the triceps as a whole.

A supinated grip emphasises the triceps lateral head, removing the help from the other tricep muscles. This is probabaly why you have to use a lighter weight.

[jon_80]

Matt Evans said:

The thing to remember is that your triceps are made up of three muscles - the long head (hehe), the medial head and the lateral head.

Assuming that you're referring to a pull down cable, a pronated grip targets the triceps as a whole.

A supinated grip emphasises the triceps lateral head, removing the help from the other tricep muscles. This is probabaly why you have to use a lighter weight.

Thanks. So it's the one that pops out on the outside and gives a bit of texture to the appearance of the left side of the left arm and the right side of the right arm?

[Halb]

Close grip puh-ups are advocated by Lost_BMW. I think he has done a lot of variation to find what hits the three diferent heads best.

[Matt Evans]

The long head is the large one that runs up the back of your upper arm and into your armpit.
The medial head is at the bottom of your upper arm, and runs to your elbow.
The lateral head is on the side of your upper arm.

If that makes sense!

[Lost_BMW]

Halb said:

Close grip puh-ups are advocated by Lost_BMW. I think he has done a lot of variation to find what hits the three diferent heads best.

Just spotted this and yes, been there wore the injuries etc. So, having tried all sorts over the years here's what stuff did for me FWIW . .

My triceps are pretty big and re. cable pushdowns, I used to do a lot as it was 'the thing to do'. To be fair they did bring out the shape and detail in the long/outer head and when I was leaner (c. 18 to 19 stone with 21" lean arms, but I do have long biceps attachments & full biceps on top of big bones - e.g. wide wrists and elbows - so they add quite a bit of size too) the fibrils etc. were all visible (less so now!).

But this seemed quite specific/limited and didn't give so much under the arm / the very top and back of the arm towards the arm pit etc., even with weights added to the stack on typical machines until I started to do the stuff below.

I did them with the standard strict grip/angle approach on straight or v. bars + ropes but got more in the way of size and strength from leaning over more and with a closer grip and elbows flared (a la Bertil Fox if anyone is old enough to remember his videos) which was less hurtful on my wrists too. I now do a similar thing by using my leverage lat machine to do a sort of dip/pushdown hybrid either palms in or palms in line with the body (2 handles - prefer the second style) which I find to be awesome.

The head under the arm (the bingo wing bit!) for me originally came from lying tricep curls (but they ruined my elbows), close grip bench press (good for the whole are I think) dips and bench dips = hands behind me on a bench and feet up on a second bench and dip down etc. V. good for the triceps but again can be iffy for the wrists and even the shoulders near the bottom.

At the moment apart from the lat machine dips I only do varieties of push ups which have really brought the size and strength back after a long lay off but I do weigh a lot (understatement) so you might need to add weights to your body if you are light(er) assuming you do want size and/or strength gains? I prefer decline push ups with feet up on a bench and a closish hand stance that is also quite far back under the rib cage area rather than level with shoulders. That seems to really hit my whole tricep area and my side delts. Once well warmed up I don't find these to dangerous.

Anyway, hope it helps but to get back to your original post OP got my anorak back on again I'm afraid! - I'd stick more to the things (grip/bar etc.) that don't injure you. Wrists can be a bugger to put right as can elbows so if theoretical second best causes less long term harm it will probably be better than anyone's 'optimum' if it puts stress on in the wrong place.