UPPER BODY FIYA who wants it 🙋🏻♀️🔥- you know the drill, save for later and crush those armsssss
. ✖️Tricep rope push down- 12x4
✖️Dumbbell skull crushers 💀- 15x4
✖️Smith machine close grip press- 10x4
✖️Bicep curls 21’s- 7 small pulses at bottom, 7 pulses at top, 7 full range of motion reps- repeat x 3
✖️Lying cable bicep curl- stop in middle of rep and then complete rep- 10x4
✖️TRX tricep extension- watch closely on this one- you drop down to the front of your forehead, pause for a second, and then drop down further so your hands extend towards the back of your head. ✖️Seated hammer curls- 15x3- Literally don’t know why my eyes pop out of my head every time I do bicep curls but I’m just gonna call it CONCENTRATION OK 😂😳🙄
3838741:39 AM Oct 23, 2018
🔥Skull Crushers for Triceps Workout🔥⠀
📹 By @apfau⠀
Skull crushers are one of the best tricep exercises but a lot of people get elbow pain when they actually bring the bar to their forehead (head pain too if you go too far down...you can admit it...we’ve all hit our heads on the bar before hence the name skull crushers). A simple tweak that helps relieve some of that elbow pain is bringing the bar slightly behind your head instead. You’ll still hit your triceps but you should notice much less pressure on your elbows and less risk of hitting your head 😂.⠀
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Want An Exercise For Targeting The Triceps⁉️
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🕵️Did you know the lying triceps kickbacks hit the triceps directly? Training triceps is key for maximizing arm growth. There are many triceps exercises out there and this one is just one of many. See instructions below⬇️
1️⃣Set up for the tricep kickback by grabbing a flat bench and lying down with your chest supported✅
2️⃣Position yourself and place a dumbbell on each side✅
3️⃣Using a neutral grip, pick up the dumbbells with both hands. Keep your back neutral and look forward✅
4️⃣Tuck both your upper arms close to your torso and bend at the elbow. This is the starting position✅
5️⃣Moving only at the elbow, raise the dumbbell behind you until your arms are fully extended✅
6️⃣Pause, and then lower the dumbbell back to the starting position✅
7️⃣Repeat for desired amount of repetitions✅
Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position☑️
📨Message me if you want more info❗️
Gym mirror looking dirty as ever, but if you look closely you can see that the actual sun came out today. It was still cold AF, but the sun was a nice surprise! ☀️
What did I train today, you ask? Only my least favorite muscles to train, chest and triceps. 😂😂
3719 hours ago
HUGE ADDITION TO MY ARSENAL!
I NEED MORE ENGAGEMENT FROM YOU GUYS.
DM IF YOU WANNA KNOW WHY YOU SHOULD ADD THIS TO YOUR WORKOUT!
Db skull crushers with a triple drop-set.
Try this for a tricep finisher, these cheater reps and drop-sets ensure no part of the tricep goes untouched!
One machine. Two different executions. One massive and intense tricep pump.
Machines are made for everyone. By default, this means that they're essentially made for no one (except people who fit the "mold" of an average human, whatever that is). That means that sometimes you have to get creative and adjust your body position because you can't do much adjusting with the weight. Which brings me to this exercise and machine.
With this machine, like many machines and most exercises, the amount of resistance you feel varies through the various points in range of motion.
Ever notice how standing dumbbell curls are extremely difficult through the middle of the rep and rather easy at the top and bottom?
That's because the resistance drops off greatly at the top and the bottom of the rep (a result of gravity, which only pulls down). Machines can improve upon this, but you're still locked into the machine itself and it's specific resistance parameters.
This tricep machine, when I setup as it instructs, places most of the tension on the tricep in a lengthened and stretched position. This is great, but leaves me needing more to fully stimulate, strengthen and grow the tricep muscle. So, instead of find a different exercise or using multiple pieces of equipment I change my body position to place more tension on the tricep in the contracted and shortened position. A simple change in my setup, essentially moving my arms behind me by moving my body forward, allows me to make this machine a far more complete training exercise for the triceps.
If you're going to use machines, understand that you're not stuck to the rules and guidelines they provide for you. You may need to get creative and think outside the box, but it will lead to a better exercise and quicker, more effective results.
Give this movement a try and let me know what you think!
3-4 sets × 10-12 reps in each position
What's your favorite machine to use in the gym? Have you found any unique ways to use that machine better?
Comment below and share!
One of my fave openers for arm day. Supersetting machine tricep dips with machine preacher curls with a hammer grip. Regardless of my first exercise I always do a hammer grip movement for biceps to start, little easier on the elbows, wrists and biceps than a supinated grip. Happy Sunday people, stay blessed. ✌🏽