Tuesday, September 28, 2021
The Best Muscle Workouts

17 Tricep exercises for the best triceps you’ve ever had

Exercise 4: Dumbbell skull crusher Lie flat on a bench holding a dumbbell in each hand above you, with your…

By admint10m , in Arms , at August 6, 2021


Exercise 4: Dumbbell skull crusher

  • Lie flat on a bench holding a dumbbell in each hand above you, with your arms extended and palms facing.

  • Squeeze the glutes and engage the core so that you’re not arching the back, then lower the dumbbells slowly by bending at the elbows until they are just above your forehead, keeping the upper arms straight.

  • Make sure the elbows don’t flare out as you lower the dumbbells, then raise them back to the starting position.

Exercise 5: Resistance band triceps raises

  • Stand with one foot slightly in front of the other and place the centre of the band under the back foot. Bring the handles together straight up above the top of your head.

  • Slowly lower the handles behind the back of your head until elbows are bent 90 degrees, keeping the elbows close to the side of your head.

  • Press the hands back up overhead slowly.

How to turn these into a workout

Set 1: 10 bar dips, 10 diamond press ups, 16 bench dips, 12 skull crushers, 30 resistance band tricep raises

Set 2: 8 bar dips, 8 diamond press ups, 14 bench dips, 10 skull crushers, 25 resistance band tricep raises

Set 3: 6 bar dips, 6 diamond press up, 12 bench dips, 8 skull crusher’s, 20 resistance band tricep raises

Take a 1 min 30 sec break between each set.

Alex Castro, head of programming, Barry’s Bootcamp UK

Exercise 1: Triceps dips off the edge of bench

  • Start with hands on the side of your bench, feet on the floor or on the person next to you’s bench (ask nicely first).

  • Straighten your arms; when you’re ready, bend at the elbows slowly lowering your bum to the floor. Make sure you keep your chest up and back close to the bench.

  • Try to keep your legs straight and your core engaged. You do have the option to support your bodyweight more by bringing your legs in closer.

  • Press back up to a vertical position. Tempo isn’t as much of a consideration on this movement; this is about getting the technique right.

  • Perform to failure for three sets, with 30 seconds rest in between.


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