What makes this exercise particularly effective?
The kneeling triceps exercise with an underhand grip allows for targeted activation of the triceps, especially the medial head. The underhand grip position aligns the elbows and shoulder joint optimally, allowing the force to be efficiently transferred to the handle through the triceps muscles. The kneeling position stabilizes the core and reduces strain on the lower back, enabling the exercise to be performed in a particularly controlled manner.
What effect does the exercise achieve?
Targeted triceps building: engages all heads of the triceps, with a special focus on the medial head.
Stability and control: performing the exercise on your knees with elbows kept close to the body ensures a safe and controlled movement.
Conservation of lower back: the position relieves the lumbar spine, minimizing the risk of injury.
Support for pressing movements: strengthens the final extension phase in bench press and shoulder press.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though the kneeling triceps exercise with an underhand grip is not part of the classic Big 5, it can complement this program very well:
Better performance in Big 5 pressing exercises: stronger triceps support bench press and shoulder press.
Elbow stability: reduces imbalances and increases safety during multi-joint exercises such as the basic lifts.
Variety & progression: the underhand grip variation provides a new stimulus and helps overcome training plateaus.
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