Chest and Triceps Workout Routine & Exercises

Chest and triceps muscles are partners in crime. In most exercises that involve pressing, such as the bench press, the pecs may be the main character, but the triceps are a much-needed sidekick. They help us execute most presses, so training them simultaneously with our chest muscles is not only possible – or likely, given the number of exercises that engage both muscle groups – but extremely beneficial.

In a nutshell – it’s good sense to work these two muscle groups together. In this article, we will outline our recommended chest and triceps workout exercises, which includes; the bench press, bar dips, overhead dumbbell press, close grip push-up, and the close grip bench press. We will also delve a little bit into muscular anatomy and explain the details of training your chest and triceps together. Finally, we share some tips for achieving the best results in both muscle groups.

Chest and Triceps Workout Routine

• Bench Press: 3 Sets x 4-6 Reps
• Bar Dips: 3 – 4 Sets x 6 – 10 Reps
• Standing Overhead Dumbbell Press: 3 – 4 Sets x 8 – 10 Reps
• Close Grip Push-up: 2 – 3 Sets x 8 – 15 Reps
• Close-Grip Bench Press: 3 – 4 Sets x 4 – 6 Reps

Chest and Triceps Exercises

1. Bench Press

• Movement Category: Primary
• Programming: 3 sets of 4 to 6 repetitions.
• Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. RPE 7 to 8.

We’re starting off with a classic— the bench press. This is a compound lift that you should incorporate into any chest and triceps workout as it increases the strength and muscle growth of both the chest and tricpes. It can be performed on its own as a great upper-body lift, or paired with isolation exercises to achieve the desired results. In terms of equipment, you need a rack, a bench, and a barbell.

To do a bench press:

• Lie down on the bench with your head slightly passing the barbell if viewed from the side. This helps ensure there’s enough room for the bar to move up and down without hitting the rack.
• Grab the bar with an overhand grip 2-3 hands wider than shoulder-width
• Before lifting the bar, focus your eyes on a point on the ceiling somewhere towards your feet and press your shoulder blades back into the bench.
• Lift the bar out of the rack and set it just over the shoulder joint.
• Take a big breath and hold it.
• Bring the bar down to touch your sternum, approximately 2 to 3 inches forward from the shoulder joint. In this position, the elbows and humerus should be forming around 30 to 40 degrees with the torso.
• Press the barbell up and back so that it hovers over the shoulder joint. 

Pro Tip:

Grip width is mostly a personal preference, as some prefer closer or wider hand placement. In general, the wider the grip width, the more the elbows will be “flared” directly out to the sides, and the higher on the chest the bar will touch. Similarly, the closer the grip is, the lower the bar will touch the chest, and the more the elbows will be “tucked” into the sides. Check out this video for more in-depth instructions.

2. Bar Dips

• Movement Category: Secondary
• Programming: 3 to 4 sets of 6 to 10 repetitions.
• Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. RPE 7 to 8.

Dips primarily target the pectorals, anterior deltoid and triceps. Similar to a bench press which can be done at different angles for strength and hypertrophy, dips can also be performed at different angles. There are claims that doing a dip with a more vertical torso targets the shoulders and triceps more while doing dips with a more forward-leaning torso uses more of the chest. Again, these claims are mostly based on speculation, so we would recommend trying both styles and seeing which you prefer and respond best to. 

This exercise can be performed using only your body weight, added weight in the form of a dip belt with weight, chains, or even weighted vests, depending on the rep scheme being used and an individual’s strength level. They can even be done using assistance from a band or Gravitron machine.

To do bar dips:

• Grab onto the parallel bars with a width slightly wider than your shoulders and your hands facing inwards.
• Pull your body up supporting your weight with your chest and arms.
• Tilt your body slightly forward and lift up your legs. Crossing them at the ankles may provide additional balance.
• Start dipping by unlocking your elbows to let your body move down and forward. How far you lean forward will alter how the exercise feels. However, it’s not clear whether this produces different results in terms of strength and size.
• Keep lowering yourself down until your shoulder is below the top of your elbow, then raise yourself up until your arms are locked out.

3. Standing Overhead Dumbbell Press (Alternative: Incline Dumbbell Press)

• Movement Category: Secondary
• Programming: 3 to 4 sets of 8 to 12 repetitions.
• Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. RPE 7 to 8.

The overhead dumbbell press is not an exercise you often find in chest workout routines. However, we added it as it’s very useful in building strength and size in the synergist muscles, triceps and deltoids.

In fact, the overhead dumbbell press is a hidden gem that can work muscles throughout the whole body with the right form, including your core, glutes, trapezius, and lower back, while still keeping most of the focus on the upper body. It’s a versatile exercise that can provide a variety of benefits, such as encouraging muscle growth in the shoulders, and triceps, as well as improving core stability.

Overhead dumbbell presses can be done both standing and sitting down, depending on their personal preferences and whether or not the trainee aims to simultaneously challenge their trunk or core. Keep in mind that both ways yield similar results.  

To do standing overhead dumbbell presses:

• Grab a dumbbell in each hand.
• Stand with your feet hip-width apart and a very slight bend in your knees.
• Keep your spine completely straight from head to tailbone.
• Your chin should be tucked, with a distance the size of a tennis ball between your chin and neck.
• Raise the dumbbells just over your shoulders. Your elbows should be bent at a sharp angle and pointing to the ground. Your palms should be facing each other and your core should be tight. This is your starting position.
• To build base strength, stay in this position for a while. Core stability is crucial for this exercise, so make sure your core is tight throughout.
• When you’re ready, press the dumbbells with force until your arms are locked out.
• Hold this position for a second to let your arms adjust. When ready, lower your arms back down to the starting position slowly and with as much control as possible.

An Alternative: Incline Dumbbell Press

• Movement Category: Secondary
• Programming: 3 to 4 sets of 8 to 12 repetitions.
• Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. RPE 7 to 8.

If you prefer an exercise that directly works out your chest, consider doing the incline dumbbell press, instead.

The incline dumbbell press is great for increasing strength and achieving hypertrophy in both the chest muscles and triceps. It also has the added benefit of working the anterior deltoids. In order to achieve the best results, we advise trainees to set their bench inclination somewhere between 15 and 30 degrees.

To do an incline dumbbell press:

• Set the bench inclination to anywhere between 15 to 30 degrees.
• Pick up your dumbbells and keep them to your sides. Lie down on the bench.
• Take a deep breath.
• On the exhale, press your dumbbells up until your arms are locked out.
• Slowly and with as much control as possible, start lowering your arms back down to chest level, bending the elbows at 90 degrees. Make sure your upper arm is parallel to the floor.

4. Close-Grip Push-up

• Movement Category: Tertiary
• Programming: 2 to 3 sets of 8 to 15 repetitions
• Weight: Body weight or use a weight that leaves you 1 to 2 reps short of failure, e.g. RPE 8 to 9.

Most of us know that push-ups are great for the pecs, shoulders, and triceps. So, what is it that made us choose the close-grip push-up over the regular one? The answer is: that it places greater emphasis on the triceps muscles. Pushing up on a more narrow grip width allows us to reduce the contribution of the bigger chest muscle groups, such as the pecs, and encourages the triceps to contribute more significantly to the movement.

This doesn’t mean that a close-grip push-up isn’t great for your pecs, because it is! But it gives the triceps a bit more work than a regular push-up, making it the perfect push-up variation for this list.

To do a close grip push-up:

• Place your hands on the ground, slightly narrower than shoulder-width apart.
• Straighten out your legs and get on your toes in the plank position. Make sure your body is straight, your tailbone is tucked under, and your core is tight. This is your starting position.
• Inhale and slowly bend your elbows while you lower yourself down as close to the mat as possible. Make sure that your elbows stick out to your sides.
• On the exhale, push yourself back up to the starting position.
• You may feel more of a strain than you do while performing a regular push-up but don’t worry. This is exactly what we’re going for.

5. Close-Grip Bench Press

• Movement Category: Primary or secondary
• Programming: 3 to 4 sets of 4 to 6 repetitions (if primary) or 3 to 4 sets of 6 to 10 repetitions (if secondary)
• Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. RPE 7 to 8.

You’ve probably figured out from our previous exercise that the golden rule for encouraging triceps activation with generic chest exercises is to do them with a close grip. This is also why a close-grip bench press could be a better option than a regular bench press when it comes to working the triceps. [2]

To do a close-grip bench press:

• Lie down on the bench with your head slightly over the barbell when seen from the side. This is to ensure that enough space is left to move the bar up and down without colliding with the rack.
• Use an overhand grip to grab the bar. The width between hands should be narrower than on an average bench press grip. Our recommendation is to start with your index finger at the start of the knurling on a standard power bar.
• Before lifting the bar from the rack, fix your eyes on a point on the ceiling somewhere towards your feet and press your shoulder blades into the bench.
• Lift the bar out of the rack and set it over your shoulder joint.
• Take a deep breath and hold it.
• Bring the bar down to touch your sternum, around an inch lower than where it would normally touch on a standard bench press. In this position, the elbows and humerus should form a ~15 to 30-degree angle with the torso.
• Press the barbell up and back so that it hovers over the shoulder joint.

Try to keep your elbows tucked close to your side during the rep to get the most out of this exercise.

Chest and Triceps Anatomy

For clarity on why it’s a good idea to work the triceps and chest together, we must first have a better understanding of these muscle groups and the relationship between them. So, let’s start with the bigger of the two — the pectorals, also known as the “pecs”.

Two muscles make up the pecs: the pectoralis major, which is the larger of the two, covering the main chest area, and the pectoralis minor, which is a smaller muscle nestled right under the pectoralis major. These two muscles serve different functions in the body.

The pectoralis major is the biggest muscle of the chest. In men, it is located underneath the skin and subcutaneous fat. In women, it is located below breast tissue. The pectoralis major has two heads; the clavicular head which originates from the clavicle and the larger sternocostal head, which originates from the sternum, the upper costal cartilages of the ribs, and the sheet-like tendon of the external oblique muscle. [5] (Solari, Francesca. and Bracken Burns. “Anatomy, Thorax, Pectoralis Major Major.” StatPearls, StatPearls Publishing, 24 July 2023.)

The pectoralis major helps move the arms and stabilize the shoulder joint.

Found right below the pectoralis major, the pectoralis minor is a triangular-shaped muscle. It’s primary functions include moving and stabilizing the scapula, or shoulder blades.

Next up, we have the triceps. Like the pectoralis major, the triceps brachii is a muscle that is made up of multiple parts: the long, lateral, and medial heads. Its main functions are to stabilize the shoulder joint and extend the elbow. Additionally, the long head helps adduct the humerus, e.g. moving the upper arm closer to the body.

These two muscle groups work synergistically. Many exercises that load the chest will also activate the triceps to some degree. [3,4,5] This is mainly because to activate your chest muscles at all, you have to work your arms. So, it’s not difficult to find exercises that train both areas at the same time.

However, it’s important to note that the triceps are more independent than the pectorals and can be isolated and trained directly, without using the chest muscles. An example would be cable flyes.

Now that we’ve covered the relationship between the pectorals and triceps, we can look into the added benefits of training these muscles together.

The Benefits of Training Your Chest and Triceps Together

The truth is, it’s harder to find a compound or multi-joint exercise that doesn’t train both muscle groups together than the other way around. A good upper body or chest workout is likely to have at least one compound exercise that will train both.

Enhanced Muscle Synergy

When doing exercises that involve both the pectorals and triceps, we can observe that they usually work together. A great example of this would be the bench press. The main muscles involved in the bench press are the pectorals as the primary movers, while the triceps brachii and anterior deltoid work as the synergists. In muscular anatomy, the primary movers are the main muscles acting, while the synergists are the muscles aiding them. So, in every bench press variation, the triceps work to support the pectorals.

Think of it this way: if you’re doing a compound pressing exercise, both the chest and the triceps are being targeted. This provides an advantage from a strength perspective, as most tests of upper body pressing strength require a high degree of coordination from both muscle groups to lift more weight. Training each muscle group only in isolation does not do this as well as training them together does.

Training the two muscle groups together will allow them to grow accustomed to working with each other, establishing better synergy. [11]

Physical Appearance

Working out the triceps and the pectorals together will result in muscle hypertrophy in both areas. Most compound upper-body pressing exercises like the bench press work the pecs, triceps, and anterior deltoid.

This is great because a well-developed chest, shoulders, and arms contribute to an aesthetically pleasing physical appearance.

However, it is important to note that certain exercises do not work for all muscle groups the same. In particular, exercises focused on the chest and shoulder muscles will engage them more, as they are larger than the triceps. If you’re working towards an improved physical appearance, try adding some supplementary triceps exercises to your routine.

If you want to grow your chest and shoulder girdle muscles, you need to train the chest directly with the exercises we covered or with movements that are similar. For a muscle to grow, it needs to produce force, i.e. mechanical tension. In other words, if a muscle doesn’t produce force, it’s unlikely to grow in size. [12]

Improved Physical Function

This definitely won’t surprise you, but the chest, shoulders and arms provide most of the strength and mobility we need to perform tasks with our upper bodies. Nearly every movement we do with our arms is done by engaging these muscles. The strength we need to carry things, or the power and force we need to play sports that involve the upper body, such as golf or boxing, involve our chest and triceps muscles, so training them together could be beneficial for improving functional strength in the upper body. [7,8]

When we take all of these into consideration, it seems clear that training both the chest and triceps together is not only inevitable in some cases, but also advantageous.

In any case, it’s important to train mindfully. So, next, we will share some valuable tips for training both muscle groups together to help you achieve the best results.

Training Tips for Strength & Muscle Mass

As with any workout plan, rather than diving in head first, it’s a good idea to learn how to improve the quality of your training. While having the right form is very important, there are additional things you can do to get the most benefits out of your workout. In this section, we will share some advice on how to get the best results from training your pecs and triceps.

Focus on Your Chest First

In general, we advise trainees to start with chest-focused exercises, such as the bench press, before moving on to triceps-focused exercises. Exercise order matters, and compound movements should usually be done before isolation movements. [6] Alternatively, doing chest-focused exercises that also activate the triceps could be a great warm-up for the triceps-focused exercises that follow. Still, there are some instances where doing triceps-focused exercises first may be preferred in more advanced lifters, e.g. when triceps hypertrophy is favored over chest hypertrophy and/or when an individual wants to limit the load used on chest-focused exercise. In the latter scenario, the fatigue generated from the triceps exercise prior to the chest exercise will limit the weight being lifted. Nevertheless, our general recommendation is to start with exercises that target the larger muscle groups first (e.g. the chest), followed by exercises targeting smaller muscle groups (e.g. the triceps).

Get Your Training Split Right

We all need to adhere to some type of training split, as other muscle groups in our bodies need some attention, too.  There are many options for organizing training, such as a full-body split where all major muscle groups are trained on the same day, an upper-lower split where the muscles of the upper and lower body are trained on separate days, and a body-part split where each muscle group gets their own dedicated workout. Regardless of training split, building muscle strength and size requires a program that delivers the right dose of training stress for the individual.

Increasing the training stress too quickly out-paces the individual’s level of adaptation and generates excessive fatigue. This lowers performance potential and increases injury risk. Conversely, if the increase in stimulus occurs too slowly, fitness adaptations will not develop at their maximal rates, if at all. Fortunately, there is a fairly wide “sweet spot” of training stimulus. When viewed over a long training career, it is not critically important to “optimize” rates of adaptation, nor is there any way to ensure such “optimization” given the number of variables involved. Remember, it’s all about matching the dose of training to the individual. Not too much, and not too little.

Regardless of the training split followed, the number of exercises, intensity (weight), proximity to failure (RPE/RIR), and total weekly volume will determine the training stress a lifter is exposed to. Again, this must be dosed correctly in order to get good results.

For beginners, we recommend an approach similar to our free Beginner Prescription template, which is composed of three compound pressing exercises that are each performed for 3 to 4 sets per week at RPE 6 to 8. Each lift uses a slightly different rep scheme in order to generate the full complement of muscular adaptations including maximal strength, hypertrophy, and muscular endurance.

For more experienced lifters, our recommendations vary significantly based on the individual and their current fitness level, goals, preferences, and needs. However, we generally recommend doing four to six compound pressing exercises per week that are each performed for 3 to 5 sets per week at RPE 6 to 8. Additionally, we’d consider adding another three to six isolation exercises per week that are each performed for 3 to 6 sets. For examples of these programs, check out our Powerbuilding II template for strength-focused individuals who want to do a full-body split or our Bodybuilding I template for hypertrophy-focused individuals who want to do an upper-lower split. 

Get Your R.E.P.s Right

When we talk about “good” form, most people assume there’s a correct and incorrect way to do each exercise, with the incorrect way leading to pain, injury, and/or poor results. That said, there’s no consensus on what “good” or “bad” form is. Only ONE study has even tried to define it:

“Proper technique includes performing the exercise with the correct speed and resistance in the appropriate plane of movement and within the optimal joint range of motion to maximize adaptations and minimize risk of injury.” – Colado et al. 2009 – https://pubmed.ncbi.nlm.nih.gov/20048516/

This definition is an example of a statement that circles back to its original premise without proving anything first, also called circular reasoning.  It concludes that proper technique minimizes risk of injury and maximizes adaptations because any technique that does so must be proper. This would be true if the premises that specific velocities, loads, movement planes, and ranges of motion reduce injury risk were supported by evidence, however this is not the case.

We prefer viewing exercise techniques through the R.E.P. model, which stands for:

Repeatable: The lifter should perform the exercise in a way where the range of motion, joint angles, velocity, tempo, and overall movement patterns are somewhat similar from rep to rep.  Individuals move differently from one another and from rep to rep. Thus, we accept some rep-to-rep variability, though ROM, joint angles, velocity, and tempo should be fairly similar.

Efficient: The movement strategy used should aim to maximize performance for a given level of energy and effort. In other words, an individual should aim for a technique that minimizes muscular force that does not contribute to the completion of the task.

Points of Performance: The resulting movement strategy adopted by the individual should meet any pre-specified criteria or goals of the exercise, e.g. a particular range of motion, velocity, tempo, muscle group contraction, etc. 

By selecting an exercise technique that pays attention to these three factors, you’ll be able to make the most of your upper-body days.

However, new trainees and experienced lifters alike still may need help figuring out the right training split, checking their form, and putting together workout sessions. The best way to boost workout efficiency, train responsibly, and move forward with confidence is to train with professionals. This is where we step in.

Train With Barbell Medicine

Whatever your ultimate goal is, training is a delicate process that takes a lot of knowledge to produce the best results. While there are great resources out there that can help you train efficiently, it’s undoubtedly hard to find all the information you need to craft the perfect workout program for yourself, especially if you’re a beginner to training or looking to take your sessions to the next level. This is why we always stress the importance of getting help from professionals.

At Barbell Medicine, we have a team of licensed coaches, physical therapists, dietitians, and doctors at your disposal who can help you plan out the perfect program to help you achieve your personal fitness goals. We take pride in looking for measurable results and approaching fitness from a purely scientific and medical perspective, and we always keep up-to-date with the latest developments in sports science.

This is further supported by our community of satisfied clients from diverse backgrounds that range from beginners to advanced lifters and from elderly trainees to Olympic athletes. Our thriving community of trainees is a testament to our cause thanks to the wonderful, visible progress they have achieved while working with us. This all goes to show that our approach works!

But don’t take it from us. Listen to what they have to say. Log onto our forum or follow us on Twitter, Instagram, and Facebook to join our community of fitness enthusiasts, and learn more about their experiences.

How Do I Get Started?

If this has piqued your interest and you’d like to train with BBM, reach out to us to get your very own personalized fitness program. We understand that all trainees have different expectations and needs, so we’d be happy to hear more about your personal goals and help you achieve them.

And we stay with you throughout your fitness journey. We continually track our clients’ progress and make adjustments to their programs as needed. The best part is – our team of skilled professionals is always there to answer questions and lend a hand, whenever you need it.

However, if you’re more into training solo, we also got you well covered! We offer a wide selection of very popular training templates for trainees with different goals and fitness levels, so make sure to look through the templates – you’re sure to find one that’s right for you.

Workout Recap

Training the pectorals and triceps together is not only common but also very beneficial for lifters. It can provide many benefits such as functional strength, muscle coordination, and improving aesthetics. Training these two muscle groups together in a single exercise could help trainees ease into more strenuous isolation movements, giving smaller muscles such as the triceps a little preview of what’s to come.

• Bench Press: 3 Sets x 4-6 Reps
• Bar Dips: 3 – 4 Sets x 6 – 10 Reps
• Standing Overhead Dumbbell Press: 3 – 4 Sets x 8 – 10 Reps
• Close Grip Push-up: 2 – 3 Sets x 8 – 15 Reps
• Close-Grip Bench Press: 3 – 4 Sets x 4 – 6 Reps

It is also important to note that your upper-body days should always start with a chest-focused exercise and that doing these exercises requires good attention to form and training split. But when all these factors are taken into consideration and implemented, you’ll begin noticing improvements in your pecs and triceps in no time. So, why not kill two birds with one stone? Try these exercises out to get the most out of your upper-body days.

References:

1. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. Journal of strength and conditioning research, 27(7), 1824–1831. https://doi.org/10.1519/JSC.0b013e318276b873
2. Larsen, S., Gomo, O., & van den Tillaar, R. (2021). A Biomechanical Analysis of Wide, Medium, and Narrow Grip Width Effects on Kinematics, Horizontal Kinetics, and Muscle Activity on the Sticking Region in Recreationally Trained Males During 1-RM Bench Pressing. Frontiers in Sports and Active Living, 2. https://doi.org/10.3389/fspor.2020.637066
3. Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
4. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
5. Lacio, Marcio & Teixeira, Jonathan & Vieira, João & Santana, Derick & Amorim, Guilherme & Coelho, Mariele & Campos, Yuri & Dias, Marcelo Ricardo & Panza, Patricia & Novaes, Jeffersonda & Vianna, Jeferson. (2021). Electromyographic Activation of Pectoralis Major and Triceps Brachii during Dumbbell Pullover. Journal of Exercise Physiology Online. 24. 1-11.
6. Simão, R., de Salles, B. F., Figueiredo, T., Dias, I., & Willardson, J. M. (2012). Exercise order in resistance training. Sports medicine (Auckland, N.Z.), 42(3), 251–265. https://doi.org/10.2165/11597240-000000000-00000
7. López-Laval, Isaac et al. “Relationship Between Bench Press Strength and Punch Performance in Male Professional Boxers.” Journal of strength and conditioning research vol. 34,2 (2020): 308-312. doi:10.1519/JSC.0000000000003362
8. Sorbie, Graeme G.; Glen, Jonathan; Richardson, Ashley K.. Positive Relationships Between Golf Performance Variables and Upper Body Power Capabilities. Journal of Strength and Conditioning Research 35():p S97-S102, December 2021. | DOI: 10.1519/JSC.0000000000003788
9. Ogasawara, R., Thiebaud, R. S., Loenneke, J. P., Loftin, M., & Abe, T. (2012). Time course for arm and chest muscle thickness changes following bench press training. Interventional medicine & applied science, 4(4), 217–220. https://doi.org/10.1556/IMAS.4.2012.4.7
10. Piercy, Katrina L et al. “The Physical Activity Guidelines for Americans.” JAMA vol. 320,19 (2018): 2020-2028. doi:10.1001/jama.2018.14854
11. Kristiansen, Mathias & Samani, Afshin & Madeleine, Pascal & Hansen, Ernst. (2015). Effects of five weeks of bench press training on muscle synergies – A randomized controlled study. Journal of strength and conditioning research / National Strength & Conditioning Association. 30. 10.1519/JSC.0000000000001282.
12. Schoenfeld, Brad J. “The mechanisms of muscle hypertrophy and their application to resistance training.” Journal of Strength and Conditioning Research vol. 24,10 (2010): 2857-72. doi:10.1519/JSC.0b013e3181e840f3