Favorite Exercises of Champions - John Grimek (1974)

 Strength & Health October-November 1974

*not to be confused with Favorite Exercises of Old-Time Champions

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Everybody who takes up weight training for improved physical development eventually gets to favor one or more exercises, and physique champions are no different. Like other barbell trainees they tend to favor some specific exercise which they like because they found, from experience, that it works the muscles precisely the way they like, and for them it seems to bring better results than other similar movements. This alone is often enough to make it a “favorite” of the champion… or the non-champion!

This month we feature the amazing Bill Pearl, whose massive arms, particularly the triceps mass, is the result of numerous triceps exercises, especially “extension” types of movements. At one time his favorite exercise was the triceps extension movement which he performed in various ways: on the lat-pulley machine (illustrated here), lying in supine and incline positions while using dumbells or a barbell in executing the exercise. Obviously, the exercise in his case paid off because Bill had acquired one of the most massive developed triceps anyone has acquired for his size. The pose of him used here (above – in our case below) shows the thick, massive horseshoe outline., and most extension action of the triceps help to define and isolate this horseshoe shape.

However, too many young bodybuilders, mostly those still inexperienced, try to handle heavier weights than they are capable, whereas the more experienced champions, such as Bill Pearl and others, know that they must go through a preliminary warming up period before attempting something near their limit.

There is valid reason for this. Although all triceps extension movements benefit the triceps to an optimal degree, it is important to warm-up the elbow joints before trying to handle maximum weight. Anyone who tries to use heavier poundages than they can negotiate easily can injure the elbows. In fact, more inexperience bodybuilders who employ triceps extension exercises always suffer some form of elbow trouble. Yet when the elbows have been sufficiently warmed up by using lighter weights with more repetitions, maximum weight can be handled minus injury.

Although Bill Pearl has used the exercise extensively during his contest training days, never once have I hear, from him or from others, that his elbows pained, so obviously experience taught him how to handle the exercise with good results. Yet among beginners the complaint is common. They fail to warm-up then try using more weight than they can handle to produce results…. Instead they produce injuries! And anyone who has had that type of injury knows how problematic it can be, causing one to forego all arm training for months, perhaps.

Therefore, to enjoy the effectiveness of the movement, and to acquire massive triceps such as Bill Pearl displays here, include the exercise but do it sensibly by warming up the elbows first before handling your maximum poundage. Naturally for your first set use a lighter weight and more reps. Example: If you normally do six to 10 reps per set, do at least 12 or 15 using, of course, less weight than you normally use. This action should lubricate the elbow joints and prepare them for the heavier work that you will provide as you increase the workload and decrease the repetitions. However, never do less than five reps, unless you are trying for a personal record. Also, NEVER attempt any heavy single reps until you have fully congested and warmed up the area… then there is less chance of injury even if you failed to handle the weight you tried.

Triceps react best when the exercise is done smoothly without the usual jerking action to provide impetus from the shoulders. This is the point where elbow strain is the riskiest: when the weight is down behind the neck and the upper back and shoulders, and to get it moving, the bodybuilder usually gives it a fast start, often imposing unusual stress in the elbow sections. Nevertheless, if you do the exercise sensibly and correctly, the exercise should develop the triceps and define that sharp horseshoe outline.