Bodybuilding: Triceps Workout Plan (Advanced Level)
To fully work your triceps, you must leave no muscle fibre unturned in your session. Pressdowns are more of a shaping exercise, whereas heavy exercises, in which you push the weight upwards, give the triceps volume and size.
|SEATED OVERHEAD DUMBBELL EXTENSION||5||6-8|
|EZ-BAR CLOSE-GRIP BENCH PRESS (FEET UP)||5||6-8|
|LYING FRENCH PRESS (FEET UP)||5||6-8|
SEATED OVERHEAD DUMBBELL EXTENSION
Start: Sit on a low-back chair and hoist a dumbbell overhead, holding it with both hands, palms cupped against the upper inside plates.
Move: Using a slow, continuous motion, keeping your upper arms right beside your head, lower the dumbbell behind your head, then lift it back to full extension. You pivot from the elbows. Don’t go too deep, to avoid irritating the tendons in your elbows. At the bottom, your forearms should be slightly above parallel to the floor.
EZ-BAR CLOSE-GRIP BENCH PRESS (FEET UP)
Start: Since this is a heavy exercise, using the EZ-bar will enable you to shift some of the weight off of your wrists, something you would have problems with by using a straight bar. The straight bar tends to bend your wrists back more, which can force you to position the bar in an uncomfortable way when using heavy weights. Lie back on a bench and grasp an EZ-bar on the inner curl.
Move: Press the weight up in a forceful motion, then come down so your hands just touch your chest. It’s generally a good idea to keep your feet on the floor for stability if you’re going heavy.
LYING FRENCH PRESS (FEET UP)
Start: Lie face-up on a flat bench, holding an EZ-bar at armss length above you.
Move: Keeping your upper arms as still as possible and hinging just at the elbows, bring the bar down to your forehead, then push it straight back up.
Start: Attach a V-bar to an upper pulley and grasp it overhand, forearms parallel with the floor.
Move: Press downward forcefully by flexing your triceps, bringing the bar toward your thighs.
At the bottom, squeeze for a second for a strong contraction.
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