Tip: Make Triceps Training More Effective

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Tip: Make Triceps Training More Effective

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<h2 class="article-detail">When you do triceps extensions, use a decline bench instead of a flat bench.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/christian-thibaudeau">Christian Thibaudeau</a> |</span> <span class="timeStamp3">Today</span></div>
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<div class="articleLeadImage"><img alt="Triceps-extension" src="https://www.t-nation.com/system/publishing/articles/10003056/original/Triceps-Extension.jpg?1443828041"/>;
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<p>There's up to 10% more muscle activity in the decline version versus the flat version. More muscle activity means more muscle fiber recruitment. That means more fibers are stimulated to grow. This might be in part because the triceps are stretched more. The muscle being stretched the most is often the muscle recruited the most.</p>
<p>The decline version is also more effective at isolating the triceps because the shoulders are taken out if the equation – they tend to compensate in flat variations. And the decline position places the triceps under tension for a greater range of motion and more optimal loading.</p>
<h4><a href="https://www.t-nation.com/training/cure-for-puny-arms">Related:  More arm training tricks and tips.</a></h4>
<h4><a href="https://www.t-nation.com/training/1000-rep-arm-workout">Related:  The 1000 Rep Arm Workout</a></h4>
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<aside class="authorBio col-xs-12" readability="3.3821138211382"><a href="https://www.t-nation.com/all-articles/authors/christian-thibaudeau"><img alt="Christian-thibaudeau-author" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/2/medium/Christian-Thibaudeau-Author.jpg?1431981532"/></a>;
<p><nobr>Christian Thibaudeau</nobr></p>
<p class="bio">Specializing in building bodies that perform as well as they look, Christian Thibaudeau is one of the most sought-after trainers by the world's top bodybuilders and CrossFit competitors.</p>
<h4><a href="https://twitter.com/Coach_CThib"; target="_blank">Follow Christian Thibaudeau on Twitter</a></h4>
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