When we speak about Arms, people instantly think ‘Biceps’.
But it’s the Ticeps that add the volume and mass to the arm. Building thicker triceps can take your arm game up levels.
To start, its the warm up –
Tate Press 3 sets, 15 Reps superset with Narrow Push Ups 3 sets, 10 Reps.
Tricep Dip Extensions (Top Range ONLY) – Don’t use the full ROM (Range of Motion), just focus on the final 40% of the Tricep Dip movement. Start with 2 sets of 8 to ease into the exercise.
Now lets add some weight via a dipping belt. 4 sets of 6 Reps. Aim to add weight with each set. Keep the elbows nice and narrow and really flex the triceps at the top of the movement.
Reverse Bench Press. 2 sets, 10-15 reps. Just to get used to the movement. On these warm up sets play around with hand placement in order to find that sweet spot where you can effectively flex the triceps.
Then let’s move into the working sets. 4 x 10 reps.
After the 4 x 10 reps. We’re going to do 1 final cluster set which is 4 sets 3 reps. Increase the weight slightly & focus on the eccentric phase. Aim to perform 3 second eccentrics and explode the weight back up. Once you’ve done 3 quality reps, rack the weight, shake the arms off, take a deep breath and go again.
JM Press. Simple 4 sets of 8 reps on these. Keep the elbows narrow and when you row the barbell down, flex the biceps at the very bottom, this will enhance the stretch in the tricep. By this point in the workout your triceps will be pumped so you’ll feel the stretch.
Chest Supported Kick Backs. Okay, so we’ve put the triceps through some serious stress it’s now time to work on that detail.
Set a bench to a slight incline and lay on it facing down. Maybe use 10kg dumbbells to perform the kick backs & flex as hard as possible at the top of the range.
Aim to perform 4 sets of 15 reps on these. When you perform the kick back twist the wrist so that when the triceps are flexed and the arm is full extended your palms should be facing the ceiling.
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