MASTER CLASS

Chin Crusher introduces new angle in triceps work

Lee Ann Jolly does steps 1 and 6 of the Chin Crusher exercise
Lee Ann Jolly does steps 1 and 6 of the Chin Crusher exercise

Triceps training is often oversimplified in exercise programs. Triceps extensions and bench dips tend to dominate the triceps training category, which can lead to overuse injuries as well as a lack of comprehensive muscle development.

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Lee Ann Jolly does steps 2 and 5 of the Chin Crusher exercise

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Lee Ann Jolly does step 3 of the Chin Crusher exercise

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Lee Ann Jolly does step 4 of the Chin Crusher exercise

This week, I'll present a few tips for maximizing your triceps training as well as an exercise that will make a perfect addition to the routine.

The triceps muscle is most directly responsible for one action, extending the elbow joint. But it's also involved in shoulder extension. Elbow extension means straightening the elbow, and shoulder extension is basically moving the shoulder so the arm moves down and/or back rather than up and/or forward. Armed with this knowledge, people tend to work the triceps through the same arc, using the same hand grip, again and again.

My first piece of advice is to remember that elbow and shoulder extension activate the triceps, but try to perform these movements at a variety of angles.

A standing triceps extension, for example, tends to challenge the muscle in a very "anatomically correct" position with the biceps facing forward and the triceps facing back. This is great, but it's just one angle. A bench press also requires the extension of the elbow joint, but at a completely different angle. This exercise allows the triceps to work horizontally, which changes the pressure on the muscle just enough to create a different stimulus for the muscle to grow.

Wrist angle is another useful tool that will change the way the triceps is challenged. Remember that the triceps is a three-headed muscle: It inserts at the top of one of your forearm bones, but then its three branches (heads) have different endpoints -- two end on the upper arm and one ends on your shoulder blade. A pronated (palm down) grip will tend to increase the resistance on the lateral head (upper arm), while a supinated (palm up) grip will place more emphasis on the long head.

The third head (medial) is addressed with both wrist positions, so you're in good shape there. But I do recommend trying a couple of exercises with each wrist position just to feel the difference in focus on the different triceps heads.

Any pressing exercises (bench press, overhead press, incline press) will challenge the triceps, so we're not in any danger of underutilizing this key muscle group. However, this is also a double-edged sword. Because the triceps is so involved in multiple movements, the muscles can become overworked if not challenged in specific ways.

This is the main reason I think it's important to adjust wrist position and change the angle of attack whenever possible.

This week's exercise is a cool variation of an old favorite, the skull crusher. This Chin Crusher movement just requires a slight adjustment to create sharper angle at the elbow and shoulder, which will increase the range of motion and, eventually, the amount of work performed by the triceps.

1. Select an EZ curl bar with light/medium weight.

2. Lie on your back on an exercise bench and press the bar over your chest as in the "up" phase of a bench press. Your grip should be inside shoulder width, just along the inside edge of the bent portion of the bar.

3. Slowly bend the elbows and lower the weight as you would in a normal triceps extension exercise. As you begin lowering the bar, allow the elbows to press slightly forward. This will change the trajectory of the bar from a normal triceps extension. Instead of lowering to a point at the crown of the head, the bar will now move toward your chin.

4. Continue lowering the bar until it reaches a point just below your chin.

5. Extend the elbows and reverse direction while repositioning the elbows into the starting position as you reach full extension.

6. Perform two sets of 12.

The Chin Crusher will create a unique and challenging angle of attack, and it also requires a hybrid wrist position, thanks to the EZ curl bar. This means that the triceps will be faced with a new and different stimulus, which should help with growth and development. Enjoy!

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

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ActiveStyle on 05/01/2017

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