Jump to content
Sign in to follow this  
Goran Paulinič

Importance of triceps in grippers?

Recommended Posts

Goran Paulinič

As a relatively new guy in grip sport I've noticed strains in tricep muscles. I won't mention forearm ails because it is a matter of captain Obvious. But tricep surprised me. How do you incorporate tricep workouts and is it really important?

Thank you for replies.

Share this post


Link to post
Share on other sites
Raymond
Posted (edited)

I haven't had any strains in my triceps, I do notice that squeezing a gripper activates my whole arm, shoulder and even into the lats though. Pavel Tsatsouline explains it as irradiation where firing the muscles needed for gripping activate a lot of other muscles. It's one of the fundamentals of his approach to strength training in general, activating the grip by crushing the bar on a bench press or making a tight fist in a single handed lift with the free hand is said to build tension and help you generate more force.

As for the scheduling of tricep work, I'm not experienced enough to give any solid advice there as I've only recently started with grippers, so some of the more experienced guys might be better to give their take on that.

Edited by Raymond
  • Like 2

Share this post


Link to post
Share on other sites
AdamTGlass
3 hours ago, Goran Paulinič said:

As a relatively new guy in grip sport I've noticed strains in tricep muscles. I won't mention forearm ails because it is a matter of captain Obvious. But tricep surprised me. How do you incorporate tricep workouts and is it really important?

Thank you for replies.

Over a given month include bench press, overhead press, dips, and push ups. If you are limited by equipment go with diamond grip push ups, handstand push ups on the wall and bar dips. 

Maintaining a degree of proportion is important. how much it impacts a gripper close is secondary to the many benefits you’ll gain in range of motion, strength, endurance, size. For long term pain free training you will need to train your entire body not only a specific limb or motion  

  • Like 4

Share this post


Link to post
Share on other sites
Goran Paulinič

Yes. I agree and I am doing other exercises too. Pullups, dips, handstand (not pushups! :) ) holds, overhead presses and variety of wrist trainning with an axe with weights loaded on it. Also wrist curls and extensions and oblique grip exercise with an axe. I am not new in strength in general. Nevertheless my triceps are sore often after grippers. It is odd. It must be something about triceps. I will focus on them, isolate them and watch what will happen.

 

 

 

 

 

 

 

 

Share this post


Link to post
Share on other sites
Joseph Sullivan

What @AdamTGlass said is correct.

Share this post


Link to post
Share on other sites
Hopefully
Posted (edited)

Maybe you are somehow compressing the ulnar nerve due to a tight pathway? (probably not though, you would most likely feel that in the hand first and foremost). Just throwing it out regardless. 

*****

There is much activity for the long head of triceps while you are gripping hard. Perhaps it just isnt used to it. Could also be tightness, myofascial stuff, unstretched muscle.. 

Personally I would look into that stuff first, mobility and overall function och the tricep. You usually have a lot of tight tissue at the back of the elbow just below the tricep also that can cause pain, that was the case for me at one time. 

Edited by Hopefully
  • Like 1

Share this post


Link to post
Share on other sites
Kluv#0

Not to brag but I feel I have some of the strongest triceps in grip so I will share. Triceps will help you set a big gripper but as far a closing gripper I cant tell if it helps. However, if you want pure tricep power in general do Close grip bench press, skullcrushers, reverse skulls -which wont bother your elbows and Tate Presses- which I prefer to use on incline.

  • Like 2

Share this post


Link to post
Share on other sites
Fist of Fury

Always train your whole body, that means also train your arms in isolation like a bodybuilder would do.

I don't think it helps for strength other when setting the gripper but it's essential to be strong in your whole body if you want to be good at grip. To avoid injuries and to be able to do grip lifts (not grippers).

Share this post


Link to post
Share on other sites
Joseph Sullivan

I can tell you right now, I do not think I would be as strong as I am, grip wise, if I had not come from a background that focuses on full body strength and power. Any weak link will expose itself when you are attempting strength feats, especially “odd ones” that most of the population doesn’t do.

  • Like 2

Share this post


Link to post
Share on other sites
Aleksandar Milosevic

To me, just training your grip strength and ignoring your full body development is just preposterous. 

  • Like 3

Share this post


Link to post
Share on other sites
KapMan
Posted (edited)

I can attest to full body strength for grip in general. My stupid ass is weak. Weak for medical reasons. But also weak because I’m not balanced. Balance is important. But for grippers I think its more CNS then total arm strength. Im average at bench, do pretty well at pushups and overhead lifts. But my CNS is slower then a pack of stampeding turtles going up hill in the artic. So that causes me immense issues with explosive or cns driven lifts. I don’t think chez is a crazy heavy lifter and that man crushes in the 190s like a superhero. Just food for thought. 

1 hour ago, Kluv#0 said:

Not to brag but I feel I have some of the strongest triceps in grip so I will share. Triceps will help you set a big gripper but as far a closing gripper I cant tell if it helps. However, if you want pure tricep power in general do Close grip bench press, skullcrushers, reverse skulls -which wont bother your elbows and Tate Presses- which I prefer to use on incline.

Humble brag lol

Your sets of 315 close grip bench pauses are ridiculous. 

 

Edited by KapMan
  • Thanks 1

Share this post


Link to post
Share on other sites
Climber028

I have weak triceps and I'm bad at grippers, so maybe there is something there. 

  • Like 1

Share this post


Link to post
Share on other sites
Fist of Fury
2 minutes ago, Climber028 said:

I have weak triceps and I'm bad at grippers, so maybe there is something there. 

I don't think so I also have weak triceps but I'm decent at grippers.

Upper arms, shoulders ( and the rest of the body) will help a lot when setting grippers but it will not close the last final mm's at the close. However being able to set grippers properly is essential, so it will of course help with strong triceps in that sense. Everything is connected.

  • Like 1

Share this post


Link to post
Share on other sites
KapMan

I dont see how strong triceps help with a set. Since training more thumb. My set is beastly. I can set heavy grippers whilst looking like a idiot for not closing them. But my set is on point 😂

  • Haha 2

Share this post


Link to post
Share on other sites
Goran Paulinič
3 hours ago, Hopefully said:

 You usually have a lot of tight tissue at the back of the elbow just below the tricep also that can cause pain, that was the case for me...

That's it! But that also means something important is going on there. I will stretch this part often and do excercises for triceps that have been mentioned.

Share this post


Link to post
Share on other sites
Mike Rinderle
2 hours ago, KapMan said:

I can attest to full body strength for grip in general. My stupid ass is weak. Weak for medical reasons. But also weak because I’m not balanced. Balance is important. But for grippers I think its more CNS then total arm strength. Im average at bench, do pretty well at pushups and overhead lifts. But my CNS is slower then a pack of stampeding turtles going up hill in the artic. So that causes me immense issues with explosive or cns driven lifts. I don’t think chez is a crazy heavy lifter and that man crushes in the 190s like a superhero. Just food for thought. 

Humble brag lol

Your sets of 315 close grip bench pauses are ridiculous. 

 

I have found the blue meth is the best for ramping up a depressed cns.  

  • Haha 3

Share this post


Link to post
Share on other sites
Hopefully
Posted (edited)
56 minutes ago, Goran Paulinič said:

That's it! But that also means something important is going on there. I will stretch this part often and do excercises for triceps that have been mentioned.

You need to loosen it up with a foam roller or a golf ball or something. It will hurt like all hell but it makes a big difference. Probably accumulated for many years. Takes a bit of work to get it back together. While you are at it I'd work out the whole arm as well. 

Edited by Hopefully
  • Like 1

Share this post


Link to post
Share on other sites
KapMan
41 minutes ago, Mike Rinderle said:

I have found the blue meth is the best for ramping up a depressed cns.  

😑

  • Haha 1

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Sign in to follow this  

×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.