Triceps Training

Where to start?

Okay, probably the most successful tricep muscles exercise routine that I know on this very earth is the “Dumbbell-Pullover-Triceps Press”.

This overloads the Tricep, especially the Long Head (that quite a few call the “Lazy Head”, simply because it’s somewhat hard to switch on) to a great deal.

In order to make the entire thing even more powerful, we shall blend this Combo-Move with some Dumbbell Triceps Extensions into a single Super-Set!

Here’s exactly what you need and the way to do it:

You will need one flat bench, and 1 dumbbell, ca. 25% of the bench press maximum.

Therefore if your very best bench is a 100kg, you use a 25kg dumbbell. That’s all you need for the entire tricep muscles training routine!

You know dumbbell pullovers? Lay down on the flat bench, face-up. Push the dumbbell up with both your hands around the handle (so one end of the dumbbell points at your facial area) Don’t let it go now!Otherwise you may have “Weider” impressed on the forehead, just in mirror writing! LoL!

Now, a common pullover means you lower the weight back over the head in the direction of the ground, then take it back again to the commencing location, all while trying to keep the elbows at a consistent, approximately 30°, angle.

Not with this variety.

In this case you extend the arms totally throughout the latter part of the movement, as you approach top spot. Thus it’s a mix of pullover and tricep press, really.

Try and hit some 15-20 repetitions as the bare minimum, employing a constant 1010 tempo (meaning 1 second down and one second up, no pause.)

Should you have the correct load, repetition twenty really will be difficult to do.

Now hold the weight up there for a 10-15 seconds breather,because next it’s the cruel conclusion:

You now lower the dumbbell to one side of your noggin, flexing them elbows and maintaining them pointing right up (meaning the only joint moving significantly here is the elbow, or only the forearms move, very little else).

Essentially you’re carrying out a dumbbell tricep muscles press, only with one dumbbell as opposed to two.

If you’re very good, you'll squeeze in another five reps … either side! Thus it’s five, another breather, and once again 5, lowering the load towards the other side of the head.

At this point take a 2 minute break, then repeat for 2-4 more sets (3-5 sets total), done, you’re out of here! A 20-Minute-Tops Triceps Training!

Great stuf! ;-)

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