This week I was running short on time, so I decided to Superset my triceps exercises. My plan actually called for an incline bench skull crusher, but the gym was very busy and I could not get a bench.
So I went to a similar exercise, the overhead triceps cable extension. For this you’ll want to go pretty heavy but not so much that you lose form. I like to brace my back foot up against the cable equipment and then lean outward with my torso and head in a neutral position (no back arching). I aim to keep my elbows by my ears and isolate the triceps so they are doing all the work, hinging at the elbows. Sets of 10-15 are great for this exercise.
I followed it up with a triceps dip on a nearby platform. You can use a bench or even the ground if you’re lacking in equipment. Often times on a bench I’ll prop my feet up on another bench and add a plate to my lap.
For this go round, I simply used the platform and dipped body weight only. I keep my torso as close to the platform as possible so I stay upright and don’t try to engage my legs to help with the lift. Keeping your weight close to the platform puts all the tension on the triceps and allows them to do the work. Keep elbows hinging backwards and aim to go as low as you can and then return to start. Your triceps will be shot after doing this Superset, so sets of 8-12 will be effective and bring you to muscle failure. Always remember that form is key, so stop early if you’ve broken form.
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