EMG Analysis Technique
An electromyography (EMG) machine is a diagnostic tool used to evaluate the function of muscles and the nerve cells that control them. It measures the electrical activity of the muscles at rest and during contraction.
The process typically involves placing small electrodes on the skin over the studied muscle or inserting a needle electrode directly into the muscle. The EMG machine records the electrical signals generated by the muscles and displays them as waveforms on a monitor. This information is crucial for diagnosing nerve disorders, muscle diseases, and injuries. It helps healthcare professionals assess how well the muscles and nerves are functioning and can guide treatment decisions. The research below was conducted using this science-backed approach with EMG machines.
What is Maximum Voluntary Contraction
Maximum Voluntary Contraction (MVC) refers to the maximum force that a muscle or muscle group can produce voluntarily. It is typically assessed during strength testing, where the individual exerts maximum effort to contract the muscle. MVC is important in evaluating muscle function as it provides a benchmark for muscle strength and can be used to identify deficits or improvements in muscle performance resulting from training, rehabilitation, or other interventions.
In research and clinical settings, MVC is often measured using electromyography (EMG) to capture the electrical activity of the muscles during the contraction. By comparing the electrical signals and the resulting force produced, researchers can gain insights into the efficiency and health of the neuromuscular system. MVC is crucial in various applications, including sports science, rehabilitation, and muscle physiology.
What is Mean and Peak Activation
Researchers typically use mean MVC for their data. I used to think that mean activation was more critical as it measured the average activation throughout the entire repetition. However, muscles are not always active throughout an exercise's entire range of motion, especially during compound lifts.
For example, one muscle might be very active down low in the stretched position, while another becomes more active up top in the contracted position of the same exercise.
For this reason, I believe that peak MVC is a more important figure. Peak activation measures the highest point of activation during a repetition.
Still, I believe that mean activation might be more critical for bodybuilding purposes as it provides constant tension, occlusion, and “the pump.” In contrast, peak activation may be more critical for sport-specific purposes, as it enables maximum tension at a particular moment for optimal force production.
Tricep Brachii Three Heads
The triceps brachii is the large muscle located on the back of the upper arm, responsible for elbow extension. It has three distinct heads:
Long Head - Runs down the back of the arm, originating from the infraglenoid tubercle
Lateral Head -The outermost part of the triceps, originating from the posterior surface of the humerus, locatedabove the radial groove.
Medial Head -Lies beneath the long and lateral heads, originating from the posterior surface of the humerus, below the radial groove.
Study One
This study involved 15 healthy female subjects aged between 20 and 24, all of whom had prior weight-training experience and familiarity with all exercises used in this study, ensuring proper exercise technique.
The study determined each participant's one-rep maximum for each exercise. The study used 70% of their one-rep maximum for seven reps for each exercise, except for the Dips and Push-ups, for which bodyweight was used; no extra weight was applied. The AMG electrodes were placed on the lateral and long heads of each subject's Brachii (the back of the upper arm). The results from the study were as follows:
The top three overall exercises based on the combined means from this study are:
Triangle Push-up (100%)
Dumbbell Kickbacks (87%)
Low Bench Dips (76%)
The Optimal Long-Head Exercises
Triangle Push-ups (100%)
Dumbbell Kickbacks (88%)
Low Bench Dips (87%)
The Optimal Lateral-Head Exercises
Triangle Push-ups (100%)
Low Bench Dips (88%)
Dumbbell Kickbacks (87%)
Study Link: https://acewebcontent.azureedge.net/certifiednews/images/article/pdfs/ACETricepsStudy.pdf
Study Two
This study recruited ten male subjects with experience in weightlifting to participate. It used EMG monitors to measure the tricep heads during eleven tricep exercises. The study used both tricep isolation and compound exercises; the study identified the top three activators, two for the lateral and medial heads and one for the long head, in the below chart:
Lateral and Medial Head Top Three Exercises
Cable Pushdown
Bench Dips (see below image to see how it was performed)
EZ Barbell Lying Tricep Extension (skull crusher)
Long-Head Top Three Exercises
30 Degree Incline Dumbbell Kickbacks
Overhead Tricep Extensions (can be with cable, EZ barbell or Dumbbell)
Behind-the-Neck Shoulder Press
Study Three
This study by Boeckh-Behrens and Buskies (2000) utilized ten male resistance-trained subjects with a mean age of 22 years to determine the optimal tricep exercises, as measured by EMG activity of the lateral and long head of the triceps. The study found from the EMG data that the top three optimal exercises for the Tricep Lateral and Medial head as as follows:
Lateral and Medial Head
Cable Push-downs with straight or bend bar attachment
SZ Bar Tricep Lying Extensions
Guillotine Presses with Shoulder Width Grip
Long Head
Dumbbell Kickbacks Incline Bench + Retroversion
Barbell Neck Press
Dumbbell Kickbacks (Torso Horizontal on the Bench)
Optional Bodyweight Exercises
The study also sought to find the optimal bodyweight-based exercises for the two tricep heads. The results were as follows:
Lateral and Medial Head
Dips (arms behind back between two benches)
Long Head
Dips, bars slightly more than shoulder wide apart, not going past 90° elbow flexion
Summary
This study recommended that based on the research results, the following three exercises would provide the optimal tricep workout:
SZ-bar triceps extensions, 6-10 reps alternate lying and seated variety
Cable push downs, 8-12 reps, straight bar or v-bar attachments
Bench Dips to failure
Tricep Studies Results
Lateral and Medial Head
The top two exercises I would recommend based on the above study results and my own experience from 21 years of lifting weights are:
Cable Push-downs with a Straight Bar: 3-4 sets of 10 to 12 repetitions
Bench Dips with arms behind back between two benches: 3 sets of as many repetitions as possible
Long Head
30-45 Degree Incline Dumbbell Kickbacks: 3-4 sets of 10-12 repetitions
Overhead Tricep Extensions with the EZ Barbell (perform seated if more comfortable for you): 3 sets of 10 repetitions
Even though the above study results would suggest the second optimal long head exercise would be the Behind the Neck Press, I find this exercise to be more risk than its worth. Most people perform this exercise with improper technique, and the negatives of using it for tricep isolation outweigh any potential positives.
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