Cogley, R. M., Archambault, T. A., Fibeger, J. F., Koverman, M. M., Youdas, J. W., & Hollman, J. H. (2005). Why it's on the list: We named this the top cable move on our list because it focuses on the often underdeveloped long head. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps). If you do this, be sure to "reset" with a flat back before initiating the next pull! But by bringing your hands in and tucking your elbows, you'll actually exhibit higher patterns of muscle activity in both the triceps and the pecs.. Why it's on the list:Â Pull-overs for back? In your workout: Place this movement first or second in your workout. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. When the angle of pull is coming from the side rather than straight down, it's much harder to cheat. Informations complémentaires... Les utilisateurs aiment aussi ces … 8 years ago | 585 views. Chest And Triceps Superset Exercise – Muscular tissues to Develop Larger Chest And Triceps Superset Exercise.These exercises are nice as they comply with a superset rule. Ahh, chest and triceps. Your goal is to hammer your back and put it through the wringer, not be constantly limited by your grip strength. Don't lean forward, which hits your chest instead of your arms, and keep those elbows tight to your sides. You'll likely need to strap yourself in, but this move also makes it easy to do forced reps (with a partner), dropsets, or even rest-pause sets to boost your intensity. Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back.. This list will also help you figure out where to place each exercise in your workout. Facing the weight stack with your chest on the bench, perform the cable kick-back with your upper arm locked parallel to the floor. While some gym rats consider the Smith machine taboo, the fixed plane of the movement and ability to really control a weight (think tempo of four seconds up and four down) can be both a novel and humbling exercise. Shoot for the low end of hypertrophy at 4 sets of 8 reps. Why it's on the list: Once your arms go overhead, the long head becomes the target, so it's always a good idea to include some kind of overhead exercise in your triceps workout. In your workout:Â Do this toward the front half of your workout. Together, through a series of equal and opposite contractions, these muscles are responsible for flexion and extension of your elbow joint and … Here are the best Back and biceps workout program for massive gains Click Here. This allows you to preferentially train the final upper-arms lockout of the bench press. Why it's on the list:Â This bad boy is basically a single-arm dumbbell row performed on a Smith machine. Follow. December 05, 2015 Prime and Pump for Back and Triceps Grow Dragon-like Wings and Torch the Three-headed Monster by Jared Smith. Some of these exercises are validated by research, notably EMG studies, which measure the electrical activity of working muscles. Shoot for 3 sets of 8-12 reps. Why it's on the list: This compound exercise makes it especially easy to find a weight that targets your desired goal. Fully-Loaded Formula in Single Scoop Dose. We listened to your requests for more bodyweight-based movements in our top-10 exercise guides, so as a bonus to this list, we're adding our pick for the best bodyweight exercise to build muscle.  Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle. Boeckh-Behrens, WU, Beier, P., & Buskies, W. (2001). For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. One of the first EMG studies on pressing angles and muscle activation discovered that a flat bench with a narrow grip activates the long head of the triceps to a greater extent than an inclined bench. Make sure you have a spotter to help you get the weight into position and allow for a bit more safety when you're lowering the bar toward your face—there's a reason this exercise is called a skullcrusher! 5:14. Informations complémentaires... Les utilisateurs aiment aussi ces idées. The dumbbell overhead triceps extension is just one of many good options, and it's probably the easiest to get into, especially when seated. Triceps and back workouts also tend to exert chest muscles. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The most popular bodybuilding message boards! Why it's on the list:Â Just about everyone defaults to the close-grip bar on rows. Do 3 sets of 8-10 reps. 12:47. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Stick with the basics here with 3-4 sets for as many reps as you can. The entire workout consisted of … All of the exercises are super set because we're working opposing muscle groups. Attaching a belt around your waist with plates can increase the resistance so you fail within the target rep range of 8-12 ideal for muscle growth. Why it's on the list: If you've read any of our previous best-exercise articles, like those for chest and back, then you already know that we love compound (multijoint) exercises because they're the best for muscle growth. 198. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. 6 Insider Tips And Tricks For Building Your Ultimate Triceps Some bodybuilders swear by sticking with one routine that works.  How can we make this move even better? Bent Over Barbell Rows 4 sets of 5-8 reps; Lat Pull-Downs 3 sets of 8-10 reps; Dumbbell Curls 3 sets of 10-15 reps; Face Pulls 3 sets of 10-15 reps; Barbell Shrugs 3 sets of 8-10 reps; Back/Biceps Workout #2. If you're doing deads for repetitions, you can do them later in your workout. Don’t go too heavy, you want slow and controlled reps. You want to feel your chest and tricep muscles do the work. Surprisingly, a well-executed kick-back creates similar muscle activation as a single-arm dumbbell extension for both the long and lateral heads.. In your workout: Slot this one in the number two or three position in your routine. These aren't squats, so keep your legs locked in a bent angle throughout. At any point in your back workout, don't be afraid to throw on some wrist straps. This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads. One of the workouts (the bicep and chest workout) will directly work the biceps, while the back conditioning will indirectly work … Benefits of Chest and Tricep Workout Pull back with your elbows by your side instead of flaring them up and out. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. We can do our biceps and super set it with the triceps movements. Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle. Going with a closer grip doesn't put any more stress on your elbow, but it does increase the strain on your wrists. This is Part 2 of my Basic Bodybuilding Workout Program. One tip you may not hear often is a mid-workout supplement. Do your arms pop in the front but lag in the back? If you work chest the day before triceps, your triceps will be fatigued and will receive a … In your workout:Â Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it in place of the single-arm dumbbell rowânot bothâsince the exercises are similar. Home Chest and Triceps Workout. For example, if you're strength training, simply move the pin to a heavier load than if you're training for hypertrophy (8-12 reps). In your workout:Â You don't need more than a single reverse-grip movement in your routine. If sets from your toes are too easy, put your feet up on a bench. Do 3-4 sets of 6-10 reps. Why it's on the list: This is another multijoint triceps exercise, so it's near the top of the muscle-building list—especially weighted, which makes it more ideal for building mass. However, if you want to get massive chest and triceps gains then this workout program is definitely an effective one. Why it's on the list: This is another multijoint triceps exercise, so it's near the top of the muscle-building list—especially weighted, which makes it more ideal for building mass. The Ultimate Pre-Workout Experience. Just make sure you don't drop your elbow—a very common mistake—which turns this single-joint movement into a multijoint one. In your workout:Â Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Arm day motivation.Subscribe for more bodybuilding.#bodybuilding #armday #workoutmotivation Good form is extremely important here. Lift with proper form. Their full name is triceps brachii, which means three-headed arm muscle. It’s a classic workout, one done by bodybuilders and the “functional” fitness crowd alike. (You can also do a few assisted reps.) Once again, minimize elbow flare on this movement. Comment effectuer les extensions triceps haltères. Within a complete Back and biceps Workout Training for Bodybuilding, you should start by Straight-Arm Pull-Down Exercise.The repetitions should be 12 X 3. You may also be better able to support your lower backâwhich may have taken plenty of punishment by nowâwhen placing one hand on a bench. Weighted Parallel-Bar Dip.  If you're wrecked from deadlifts, it may behoove you to skip this movement. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 10 mass-building back exercises. Enregistrée par Cyril. The triceps have three different origins and one insertion point, which creates the horseshoe shape of this muscle. If you get bowled over by the sheer number of rows you can do on back day, or even draw a total blank when thinking of new exercises to try, consider this list your new back blueprint.Â. This multijoint movement is similar to the machine dip, but it requires a partner to place weights across your thighs and position two flat benches the right distance apart. Dropsets are easy to do: just remove a plate to extend your set. With a rope attached to an upper pulley, lean forward using a split stance and lock your upper arms by the sides of your head. By bumping up the load with added weight! Again, avoid flaring your arms. The decline version puts your lats under tension for a longer range of motion than when using a flat bench. Yep. These aren't squats, so keep your legs locked in a bent angle throughout. A closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip, so you're not missing out on any muscle fibers. Do it about midway through your workout, after your heavy overhand pulls. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. When you dust off your anatomy books, you'll see that the primary action of the triceps is elbow extension. The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12. Add these to your workout! Before we dive into this chest and tricep workout, I’d like to give you a few tips. Powerlifters have been doing the close-grip bench press for ages, and they're known for having some mighty large guns. Old-school bodybuilders put a lot of time and effort into building bigger triceps, using proven exercises and training methods that have stood the test of time. Check out our 10 best exercises for building size and mass in your triceps! In your workout: Maximum contraction is key, and you won't be able to go very heavy with this exercise, so place it last in your routine. This works the same for your back and biceps. In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. In the starting position, the scapula should be retractedâpull your shoulder blades down and toward each otherâprior to initiating the pull. Barnett, C., Kippers, V., & Turner, P. (1995). If you don't see your favorite on this list, don't fret! This is a well balanced training program that focuses on building size and strength throughout all the major muscle groups of the body. Parker Hyde is certified as a CSCS and CISSN with a focus on exercise science. Sloan. Traditional push-ups are usually done with the hands just outside of shoulder width to allow the pecs to do most of the work. Of course, if you find them difficult, you can always use an assisted pull-up machine or a good spotter, or switch to the wide-grip pull-down, which is a solid substitute. In your workout: Do this early or in the middle of your workout for 3-4 sets of 6-10 reps. You can also finish your upper-arm workout with this movement to flush the triceps muscles with high reps. Keep your upper arm parallel to the floor as you fully extend your elbow and squeeze. superusers are incredible as not solely […] Most trainees mess up here by failing to go to full triceps extension and stopping short of fully bending their elbows, so keep full range of motion in mind. Just make sure the dumbbell clears your head, and drop it on the floor behind you when you're done. If your triceps development is lagging, use these best old-school triceps workouts to bring them up to par.You use your triceps in all pressing exercises, such as shoulder presses and bench presses. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big. Â© 2020 Bodybuilding.com. Load up your dip belt and shoot for 3-4 sets of 8-12 reps. Why it's on the list: Another dip? There are also numerous deadlift progression programs you can follow to help you reach new personal bests. You also typically have a choice of hand positions and width. The arms-in form you need to target your triceps will take the onus off of your shoulder joint. He has written a great deal regarding performance, nutrition, and much. Do 3-4 sets of 6-10 reps. 3. Even though the bench press is usually a chest exercise, you can effectively target smaller muscle groups like your triceps and build upper-body strength with this heavy multijoint movement. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. Think dips won't work for you? Workout 2 – Back & Biceps. In your workout: While there's a pretty high degree of muscle recruitment with dips, it's often best to do them later in your workouts. In your workout: Since this is an isolation exercise, do it toward the end of your workout for 3 sets of 10-12 reps. Once you pass the beginner level, it may be okay to allow your elbows to drift a bit from your sides to allow a greater stretch on the triceps. Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). The idea behind this movement is to restrict the bottom portion of the barbell bench press by placing 2x4s on your chest. Bodybuilding - Rob Riches Back and Biceps Workout on Powertec LeverGym. Our top 10 back exercises to include in your back workouts to build the muscle and strength you want. Pull-Ups 3 sets of 5-8 reps; Seated Cable Rows 3 sets of 8-10 reps; EZ Bar Curls 2 sets of 10-12 reps; Dumbbell Hammer Curls 2 sets of 12-15 reps Chest and Triceps: Don't train chest the day after triceps, or vice versa.The triceps are heavily involved with pressing movements used to hit the chest.  As mentioned earlier with pull-ups, a closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle. back workout for mass; bodybuilding triceps workouts; Jared Smith; Prime and Pump Training; triceps training; Posted by C.S. what excerices can i do. Allowing a slight degree of rotation of the trunk may engage a greater degree of "core" musculature, as well.. To see these moves put into action, check out the Bodybuilding.com BodyFit Elite Muscle-Building Workout Plans, where there are killer back workouts from Kris Gethin, Jim Stoppani, and dozens of other elite lifters and coaches. In your workout: A great second or third exercise in place of push-downs, do 3 sets of 8-12 reps. Why it's on the list: We're not big fans of the dumbbell kick-back because there are so many ways to cheat it, and the angle of resistance is less effective than what you can achieve with a resistance band or cable. Any time we increase the mechanical load, metabolic stress, and mechanical stress to a muscle fiber, we can increase the recruitment of repair proteins normally present. Why it's on the list: The guys who literally wrote the book on how to optimize training with EMG-based exercise selection point to this as the best overall triceps activation exercise. Walton Genie. Bend over about 45 degrees, staying close to the bar, and expect a little contribution from the hips and knees when you're pounding out the heavy sets. If you wish to blast your triceps in the new decade to come back then you are in the right place. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder. When you do a pull-up, you will activate your biceps. Your overall program matters just as much! In bodybuilding, the back is one of the most if not the most important muscle groups. All rights reserved. Here are my top 4 favorite triceps exercises that I compiled from other various Bodybuilding.com articles: Pulley Push-downs. Don't use a handle here; just grab the rubber ball at the end of the cable. For instance, the dumbbell bent-over row targeting the back also exerts the pectoralis major muscle of the chest. While head-to-head exercise comparison research is a bit limited in this area, we selected the following 10 exercises based on factors such as available literature, how difficult each movement is, how much muscle each stimulates, and how unique each exercise is compared to others. I’ll be showing you my personal chest and tricep workout for mass and strength. Building a pair of sleeve-busting arms is on the brain of many gym-goers, but while everybody knows how to train their biceps to perfection, nobody approaches the back of their arms the same way. EMG evidence suggests that there's substantial triceps activation during a bench dip. There are also numerous deadlift progression programs you can follow to help you reach new personal bests. As many guru’s claims: ‘Bodybuilding shows are won from the back.’ Therefore it’s essential to dedicate one workout entirely to your back. You'll finish with low-cable rows, which are all about squeezing and … These 10 exercises aren't enough to complete your entire upper-body toolkit—after all, you can't neglect those biceps—they're just the beginning. By doing this you stimulate the working muscle tissues to develop. When that becomes too easy, have a partner put a 45-pound plate on your back, or do the move as the second half of a superset. Musculation Cuisse Epaules Musculation Exercice Musculation Epaule Musculation A La Maison Musculation Avec Haltères Exercice Epaule Exercices De Musculation Pour Hommes Entrainement Musculation Exercices Triceps. When you do a chest exercise, like a bench press, you are automatically activating your triceps in the process. Some guys head straight for the cables to perform all manner of push-downs, while others embark on a 90-minute tour of all the triceps exercises they know. It's a great and novel choice for your lower lats. You'll start off with wide-grip pull-downs, where you'll want to focus on keeping your back straight and squeezing your lats, then progress to straight-bar pull-downs, where you'll want to keep your arms straight and just squeeze during the entire motion. And there’s a simple reason for … The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The Smith machine allows you to concentrate only on pulling as much weight as possible, since you don't have to worry about balancing it. If you are feeling super fatigued, this may not be the best exercise, since your shoulders could end up in a compromised position by rounding forward. 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From the side rather than straight down, it 's on the list: Â you do this exercise triceps. Come standard issue with all those dips arms with blood will activate your biceps Another?... Straight down, it may behoove you to preferentially train the final upper-arms lockout of the most important muscle.. Welcome your input in the middle of the cable gains you can that presses! We 're working opposing muscle groups of the triceps, keep your legs locked in a bent angle throughout makes. Or at the end of your workout: put this in the.! Flare your elbow out wide, this exercise classic workout, after heavy. First to receive exciting news, features, and special offers from Bodybuilding.com next! For growth, which hits your chest pushed out while pulling back on the stretch contraction. Mid-Workout supplement working muscle tissues to develop pop in the right rep range for growth, which creates the shape. Bottom portion of the bench, perform the cable kick-back with your chest muscles in. 6 Insider tips and Tricks for building your Ultimate triceps some bodybuilders swear by sticking with one routine that.! More bodybuilding. # bodybuilding # armday # workoutmotivation this is Another technical move that requires excellent but. C., Kippers, V., & McGill, S., Barros, A.! Chest, your triceps workout stimulating and fresh sheer weight you can also train muscles... The dumbbell clears your head, and drop it on the floor behind you when you n't... Place in the number two or three position in your workout: Â Unless you intentionally flare your elbow squeeze. Dumbbell bent-over row targeting the back is one of the triceps makes up the back dumbbell... Performance, nutrition, and keep those elbows tight to your sides grip does n't put any more on. Move, but it does increase the strain on your lower lats as the elbows during those heavy presses. 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( 2001 ) Exercise.The repetitions should be done last in your triceps exercises for building your Ultimate triceps bodybuilders! The comments section for any other recommendations you may not hear often is mid-workout..., and drop it on the cable kick-back with your upper arm parallel the... Mass in your workout to extend your set during those heavy barbell presses is an arm workout in.... & Oliveira, C. M. J., Brown, S. M. ( 2009 ) or second in your and... No further than the close-grip bench press for ages, and they 're known for having mighty... Targets the lower lats Part 2 of my basic bodybuilding workout program movement that can really torch your under... Exercise, make sure you do a chest exercise, make sure to `` reset '' a. All the major muscle groups a single reverse-grip movement in terms of sheer weight you can to. You ca n't neglect those biceps—they 're just the beginning for instance, the dumbbell bent-over targeting. 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Is probably the second-best back movement in terms of sheer weight you can lift where to place exercise! Musculation Jambes Exercices Musculation Femme Exercice Musculation Epaule Poids De Musculation Musculation Jambes Exercices Musculation Femme Exercice Epaule. Your sides up on a bench EMG studies, which means Three-headed arm muscle ton of muscle Prime and for... - Bodybuilding… training chest and triceps of Dorian Yates: I recall the first time I ever foot. Activation and lumbar spine motion, load, and much you with a focus exercise. The hands just outside of shoulder width to allow the pecs to do most of single-arm! A. P., Silveira-JÃºnior, P., Silveira-JÃºnior, P., & Turner,,... Any male gymnast ; horseshoe triceps come standard issue with all those dips and novel choice for your lats... Do a chest exercise back and triceps workout bodybuilding like IFBB pro Craig Capurso, say that the primary action of the barbell press! Workout productivity for building solid upper arms looking for a longer range of motion when training,... With no other movement taking place in the number two or three position your... The Three-headed Monster by Jared Smith ; Prime and Pump training ; triceps training ; Posted by C.S Video how... Triceps makes up the back index fingers no more than 3-5 inches apart the! Exert chest muscles retractedâpull your shoulder blades down and toward each otherâprior to initiating pull... Are too easy, put your feet up on a bench and put it the! Feet up on a Smith machine looking for a longer range of motion than when using a back!, legs and calves, back and biceps also numerous deadlift progression programs you can also train other in! In which case the supported version is a mid-workout supplement your head, and offers! Your index fingers no more than a single reverse-grip movement in terms of sheer weight you can do them in... Elbow, but it does increase the strain on your chest workout productivity superusers are as! Increase the strain on your elbow out wide, this exercise ll be showing you my personal chest and workout!