Pushdown moves emphasize the outer head of the triceps. Overhead moves target the inner head and compound moves work all three heads, including the middle. That means it’s important to put together most triceps workouts so you’re targeting all three heads of your triceps to optimize overall growth.
NOTES:
* You can perform reverse-grip triceps extensions with the a straight or cambered bar. And if you go with a cambered bar, you can use either the inner or outer bend in the bar—choose the bar and grip that really makes you feel your triceps working.
* Note that I perform warm-ups for both reverse-grip triceps extensions and lying EZ-bar extensions—you may want to do that, as well. Just remember that warm-up sets do not count towards your 5 working sets for each exercise.
* To keep yourself hydrated consume Hydra-Charge® and make certain to get in at least a gallon of water on each of your training days.
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EXERCISE |
COMMENT |
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Reverse-grip triceps extensions |
5 Sets / 15 Reps Rest 60 seconds between sets and stretch your triceps between each set |
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Lying EZ-bar triceps extensions |
5 Sets / 15 Reps Rest 60 seconds between sets |
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Close-grip bench presses |
5 Sets / 15 Reps Rest 60 seconds between sets |
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TIP: Stay focused on your workouts—get off your phone; don’t spend your rest periods chit-chatting with friends; and use your rest periods to stretch your target muscle and stay hydrated.
Check out my video for detailed tips on how to perform each of these exercises.
