“Self” Eccentric-Overload Technique #9:The Triceps!

Aloha my friends!

Sorry for the two missed weeks — the first I was on a no-internet retreat, then the second I was really sick. Glad to be back at it now though!

I’m currently doing a Fitness-Tip Friday mini-series where I’m giving you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading (see FTF Week 89) WITHOUT requiring a spotter or specialized equipment!

So far I’ve given you a “self-spot” eccentric-overload technique for the quads, the entire leg, the biceps, the calves (gastrocnemius), the hamstrings, the chest (pectoralis major), the shoulders (deltoids), and the abs!

Today I’ll give you one I developed for the TRICEPS, using ONLY bodyweight!!

Here’s how it works!!

“Self” Eccentric-Overload Technique #9:

• Target Muscle: Triceps Brachii
• Exercise: Eccentric-Overload Wall Tricep Extensions (Bodyweight)

(Note: The GIF below is sped up 1.5X)

To perform it, you’ll position yourself by leaning against a wall with your elbows bent and extended out in front of your shoulders, touching or almost touching the wall along with your hands and forearms. The farther you lean (i.e. farther away from the wall your feet are), the harder the exercise will be!

Then you’ll start by performing a standard bodyweight tricep extension… except once you reach full extension (straight elbows), you’ll let go of the wall with one hand and use only the opposite tricep to resist the decent of your body back down to the wall!

If you’re a beast… you can also do this on the ground in a plank position, although I warn you it’s MUCH harder than it looks! You’re essentially putting the majority of your entire bodyweight on a single tricep muscle.

As with all the other eccentric-overload techniques I’ve shown you, I recommend resisting hard enough that it takes a full 4 seconds to get from the beginning to the end of each eccentric phase, and finish a full set overloading one side before moving to the other!

Application: Use this technique to eccentrically-overload your TRICEPS without a spotter or specialized equipment OR any equipment at all!!

Regional Hypertrophy Side Note: Doing tricep extensions with your forearms in a pronated position (like they are when pressed against a wall or the floor) preferentially loads the LONG HEAD of the triceps! (You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)

Relevant Previous FTF Tips (for All-Access Members):

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) FIX This Common “SKULL-CRUSHER” Tricep Workout MISTAKE!! (More gains + injury prevention)

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Triceps & Biceps Program