Giant Tricep Superset; feel the burn

photoIf you want to tighten, tone & feel the burn in the triceps, then you want to include giant supersets into your weight training program from time to time.  The beauty of a giant superset is that you can hit different angles of the muscle and create a lot of blood flow which develops definition.

A giant superset is when you do several exercises back to back with no rest.  After completing all your repetitions for each exercise, rest for 1 minute and begin again.

I like to start my set with a close grip bench press.  This exercise builds strength and hits the lateral head of the tricep muscle.

Close grip bench press

Lie on a flat bench and grasp the barbell with a narrow grip, closer that shoulder width.  Keep the elbows close to your body as you lower the weight toward the bottom of the chest (ladies, that is where the band of your bra is).

Bench dip (weighted for advanced)

The dip is going to target the long head of the muscle.

Sit on the edge of a bench.  Place your hands outside your hips and lower your body to where you form an “L” position.  Keep your backside close to the bench as your lower.  If you want more of a challenge, I like to place my feet out in front of me on a stability ball.  Another option is to place a weight plate on your lap.

A modification is to perform this with your legs bent.

Rope Pressdown

The priority of focus for this exercise is the lateral head.

Stand in front of the cable machine with the pulley up high.  Position your elbows by your sides and keep them there throughout the exercise.  Squeeze the triceps and hold for a count before returning to start.

Perform 4 sets of 12 reps and feel the burn!



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