THE KILLER 7-MOVE TRICEP WORKOUT
THE KILLER 7-MOVE TRICEP WORKOUT
Set your arms on fire with this insane tris routine
Is your bench press stalling? Forget your chest: it's likely to be your triceps that's the issue. Fix that with this intense circuit from PT Alex Isaly, combining press-ups, cables and dumbbells. All that's left is to use the warmer weather to showcase your new right to bear arms.
01
Triceps cable rope pushdown
Sets: 3 / Reps: 10 / Rest: 60 seconds
Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
02
Skullcrusher
Sets: 3 / Reps: 10-12 / Rest: Superset
Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.
03
45-degree incline dumbbell chest press
Sets: 3 / Reps: 10-12 / Rest: 60 seconds
Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
04
Bench dips
Sets: 3 / Reps: 10-12 / Rest: 60 seconds
Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.
05
Diamond press-ups
Sets: 3 / Reps: 15-20 / Rest: 60 seconds
Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.
06
Standing overhead cable triceps extension
Sets: 3 / Reps: 10-12 / Rest: Superset
Attach a rope handle to the high pulley of a cable station. Grab the handle and turn away from the machine with your hands at shoulder height. Fully extend your arms forwards and in front of your head then return under control to the start position.
07
Straight arm cable pull-down
Sets: 3 / Reps: 10-12 / Rest: Superset
Start by grabbing the rope handles from the top pulley of a pulldown machine with your palms facing each other. Bend 30-degrees forward at the waist with your arms fully extended. Keeping your arms straight, pull the bar down by contracting the lats until your hands are in line with your thighs. Go back to the starting position while breathing in.
the source : Men'sHealth
