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Titanic Tricep Workout

February 3, 2014 | 0 Comments
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At MassiveJoes we have a saying… “If it wasn’t hard, then everyone would do it, it’s the HARD that makes it GREAT!”. And if you want a pair of horseshoe triceps, you will need to push beyond the PAIN and the HURT!

We know you want a pair of TITANIC Tris, so we are throwing at you the most effective workout to add slabs of muscle to your triceps. This workout is designed to combine standard movements with some unique exercises, to stimulate MAXIMUM growth in all 3 heads of the triceps!

If you have been disappointed with your arm growth as of late, stop those ‘curls for the girls’ workouts and give our TITANIC TRICEP workout a shot!

 

Exercise 1: V-bar Pushdown

We are beginning this workout with a machine loaded exercise to ensure we completely warm-up the triceps and keep tendinitis at bay.

The pushdown is a great movement for isolating the tricep and by using a V-bar we can CRUSH the larger lateral head!

To keep your chest and shoulders out of the movement, make sure to use a neutral foot stance, keeping your chest high and focus on squeezing your glutes for stability. By adopting this stance, you will be less likely to lean forward and involve too much front delt, allowing you to keep constant tension on the working lateral head. Need more help executing this exercise perfectly? Check out MassiveJoes EXERPEDIA Here!

Set 1: Warm up set with light weight for 15 reps

Set 2: Warm up set with light weight for 12 reps

Sets 3-7: Perform 5 consecutive working sets. Use enough weight to cause failure between 10 – 12 reps, resting for 1 – 2 minutes in between each set.

 

Exercise 2: Lying Dumbbell Triceps Extension (Skull Crusher)

Now that we have got the blood flowing, we are going to move on to a compound movement that tests your strength across a large range of motion. Grasp a pair of dumbbells and lie back on a flat bench, extending the dumbbells above your head. Bend at the elbows only and slowly lower the dumbbells beside your head until they are level with your ears, make sure to squeeze the triceps and raise the dumbbells back to the starting position. A quick tip, it is important to keep the elbows facing towards your hips and not allowing them to flare outwards, this will help reduce any potential stress on the shoulder.

If you find the movement uncomfortable using dumbbells, feel free to switch to a cambered barbell (EZ bar) and check out the full instructional video HERE of how to complete the perfect Tricep Skull Crusher.  

Set 1: Warm up set with light weight for 15 reps

Set 2: Use enough weight to cause failure around 12 reps

Set 3: Use enough weight to cause failure around 10 reps

Set 4 (tri-set): Use the same weight from Set 3, but for this set we are going to complete a tri-set as follows: Complete 7 top half partial reps, lowering the dumbbells to just above your forehead before contracting and pushing back to the top of the rep, then immediately complete 7 bottom half partial reps, lowering the dumbbells as low as possible to get a full stretch before contracting and pushing back to just above your forehead, then immediately complete 7 full range reps.

Exercise 3: Close Grip Smith Machine Bench Press

The close grip bench press is one of the only multi-joint exercises for the triceps, calling for maximal recruitment of all three heads of the triceps. Using the Smith-Machine removes the need to stabilize the weight, so we can focus solely on contracting the triceps throughout the movement.

Begin by placing a flat bench beneath the Smith Machine, adjusting the bar height to your reach. Lying on the bench, use a shoulder width grip with palms facing towards your feet and unlock the bar. As you lower the weight, the bar should travel towards your lower chest and unlike the traditional bench press you want to keep your elbows ‘tucked’ against the side of your torso for maximum triceps recruitment. There is no need to bring your wrists in any closer than shoulder width apart – this will simply increase the stress on your wrists without adding any extra triceps recruitment. It is much more important to keep your elbows tucked in to your torso. Check out our instructional video how to complete the perfect Close Grip Bench Press Here.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set, use enough weight to cause failure around 12 reps

Set 3: Use enough weight to cause failure around 10 reps

Set 4: Use enough weight to cause failure around 8 reps

Set 5: Keep the same weight from Set 4 reaching failure at 6-8 reps, immediately drop half the weight for another 8 reps, then drop to half the weight again for a final 8 reps (double drop-set)

 

Exercise 4: Tricep Rope Pushdown/ Bodyweight Tricep Press (Superset)

Time to pump up the volume! Combining these two isolation exercises into a superset gives us the opportunity to squeeze the triceps at the peak point of contraction.

We are using a rope attachment for the pushdown movement, focusing on keeping the upper arms stationary against the torso. Here is the advanced tip! Grasp the rope attachment halfway up away from the rubber stoppers, at the bottom position of the movement bring the rope down to the side of your thighs and squeeze those tris down and out. For a full visual demonstration check out MassiveJoes EXERPEDIA Here.

Now moving straight into the Body-Weight Triceps Press, using a Smith Machine bar racked at chest height, take a shoulder width grip and step back from the bar with your feet together until your arms are fully extended. Start the movement by flexing at the elbow, lowering your body towards the bar getting a deep stretch, and reversing the movement by flexing the triceps to push your body back up to the starting position.

Set 1: Use enough weight to cause failure around 15 reps on the Triceps Rope Pushdown, followed by as many Body-Weight Triceps Presses as possible (Superset).

Set 2: Use enough weight to cause failure around 12 reps on the Triceps Rope Pushdown, followed by as many Body-Weight Triceps Presses as possible (Superset).

Set 3: Use enough weight to cause failure around 10 reps on the Triceps Rope Pushdown, followed by as many Body-Weight Triceps Presses as possible (Superset). Immediately move back to the Triceps Rope Pushdown, dropping the weight by half and repping out until failure (Drop-Set).

 

Exercise 5: Isolateral Triceps Cable Kickbacks/ Bodyweight Bench Dips (Superset)

Last Exercise… LEGGO!

The goal with this last superset is to completely fatigue all of the muscle fibers and push as much blood into the triceps as possible, improving nutrient delivery and capillary density.

To perform the Triceps Cable Kickbacks, set a cable at approximately halfway between your waist and lower chest. Standing approximately 1-2 metres from the machine, grasp the cable attachment and bend at the torso keeping your head up and upper arm close to your side. To begin the movement extend your forearm behind your hips, holding a squeeze for a 2 second count. Once you have completed 12-15 reps on each side, immediately make your way over to a bench to FINISH off those tris! For a visual instruction guide on how to perform the perfect Triceps Cable Kick Backs check out MassiveJoes EXERPEDIA Here.

For the Bench Dips, we are looking to hit the ‘sweet’ spot of the movement. We want to refrain from engaging too much deltoid and ‘shooting’ upwards in a jerking motion, instead we want to squeeze and contract only the triceps to build constant tension.

Set 1: Use enough weight to cause failure around 15 reps on the Triceps Cable Kickbacks, followed by as many Body-weight Bench Dips as possible (Superset).

Set 2: Use enough weight to cause failure around 12 reps on the Triceps Cable Kickbacks, followed by as many Body-weight Bench Dips as possible (Superset).

Set 3: Use enough weight to cause failure around 10 reps on the Triceps Cable Kickbacks, followed by as many Body-weight Bench Dips as possible (Superset). 

There you have it! A fool-proof workout to SHOCK some more growth and detail into those tris. With the right know-how and intensity you too can take your triceps game to ANOTHER level!

 

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