Isometric set structure, 20 seconds on, 20 seconds off
- MVC static hold
- Dynamic Tension
- Full relax, 100% On pulses
Isometric tricep press and overhead press. Two different approaches to applying dynamic tension principles:
Tricep press simply lower hips to extend the afrms a little while pressing MVC, and drive up, overloading the triceps.
Overhead press, take a wide grip and attempt to drive hands toward each other with MVC. Press the bar while maintaining MVC. Pretty good grip work as well. OHP can also be executed pretty much identical to tricep press, with dynamic component provided by leg drive instead.
These two are part of a whole body session Squat, OHP, Hamstring Curl, Tricep Press. Finish with some abs and stretching.
For many years I thought dynamic tension was 90% BS, even though a lot old timey strongmen used it. Now I feel it is 90% how specifically it is applied. Part of that, it has to be joined with other techniques/approaches and from a foundation of basic overcoming isometric competence.