My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles! 

Advertisements

Hip Bridge – Exercise

Typically I utilize this exercise as a warm up, but it is awesome to add in to compliment your lower body days, it activates the glutes. Even better when a resistance band is added for extra resistance. 

Pay attention to the movement Scott shows in the above video, it is a simple exercise but be sure to squeeze those glutes. Also, if you want some added resistance and don’t have a resistance band, you can use the barbell for my more advanced athletes. 

Step by step instructions:

  1. Lie flat on the ground on your back with hands to your side. Have your knees bent, with feet shoulder width apart. 
  2. Push your heels lifting your hips off the floor while keeping your back straight. Make sure to exhale during this portion of the movement
  3. Go back to the starting position. 

Very simple instructions. If you need a challenge, use one leg instead of two. 

 

Muscles being worked:

  • Glutes
  • hamstrings
  • core 
  • more advanced variations will work the quads, hip flexors and obliques more. 

Have any questions, leave them in the comments! Be sure to speak to a professional before performing the movement if you have conditions or injuries that could hinder you. 

 
 
 
 

 

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

Powerlifting Cycle Two— Week 5

Day Three- Chest day

Eh, so today’s lifting was bench press aka chest day. I had some good improvements with my reps, but fell short in my lifting when it got heavier (close to my 1 rep max), so I am going to probably start lifting bench twice a week starting Monday, because my bench press is slowest to progress compared to other 3 big lifts, and I want to hit 135 by March. I am like 5-10 lb away from it, so I know it is possible with the right strategy and of course hard work. I spoke to someone at the gym about it today, so they gave me an idea that I plan on implementing for it. We shall see how well it goes. 

 
 
  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1-RM: 85 lb
  • 80% of 90% of 1-RM: 95 lb
  • 90% of 90% of 1-RM: 105 lb, 6 max reps (I did 2 more reps compared to week 2) Yay!

 

  • Wide Grip pull up (assistance machine): 5 x 15, 120 lb
  • DB chest press: 5 x 15, 50 lb
  • Wide grip lat pull down: 5 x 15, 60 lb
  • Incline DB chest press: 5 x 15, 50 lb

Cardio:

  • Stationary bike:20 minutes, level 8. Rpm: 70+ 

So basically I am struggling to use my feet to push me while benching with an arch,I have finally gotten down the straight wrist idea, but now it is focusing on pushing my heels when I bench so I can get that weight up quicker and more efficiently. This is going to take some learning and practice before I have it down, but if I plan on competing and being at my best within competitions, I have to learn to get better at these things or make it work for me. I was struggling at 1 rep for 125 lb and my max is supposed to be 135 now (I have to add 5 lb this week), so with that being said, UGHHHH! not happy with struggling at 125, but will continue to work on it.. I know I can do this. 

 
 

 

Have You Ever Jumped For a Squat?

Jump Squats

It is all in the name of pain that one can do Jump squats — LOL.  I remember when back when I was a spring chicken and more athletic than I am now (year or so ago) I was doing 30/40/50 reps of jump squats (and compared to some athletes now, that is nothing) but I will tell you WHAT: They definitely made you sore during and afterwards. I still implement them but not as often as I should – which will probably change now that I have mentioned them. I consider this exercise a more intermediate but can be advanced if you add weights (barbell, kettlebells, dumbbells, etc) to the mix; we won’t go to that extreme for the sake of this blog post (face it, bodyweight is a challenge)

 

The important thing to remember is form during this exercise and how to explode UP when you jump ( I posted a video for your use) typically this exercise is used as a plyometric exercise but in the shadows people call it “fuck this.. I can only manage 5” LOL — I like to think we can all do at least 10.. but if you are like me.. 50 reps makes us feel like a superhero so we go all the way to 50 and regret it later but have ego points! haha LET THE JUMPS BEGIN!

 

Step to jump squat:

 
  1. Feet will be shoulder width apart, head up and back will need to be straight
  2. Squat down until your upper thighs or parallel or lower to the floor – also don’t forget to inhale
  3. Press down with the balls of your feet, and jump straight UP as high as possible. You Exhale during this portion of the movement
  4. After touching the floor again, immediately squat down and repeat the movement

If you are aware of proper squat form then this won’t be too difficult, however, if you are unsure of squat form, go back to the basics and learn that FIRST!  Obviously be aware of your injuries/conditions that could prohibit you from completing this movement, so talk to your medical professional FIRST before conquering this exercise. 

 

What muscles:

  • Core 
  • quads
  • hamstrings
  • glutes
  • lower back

This is one of those exercises, where it can be done practically anywhere and doesn’t need any equipment, but be sure you have ample space and head room for when you jump, I don’t want you to endure any avoidable injuries. Enjoy!

 

Fitness WonderWoman

Shay-lon

 

 

Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

Week Four|Day Three Wednesday Nov 29th

Instead of my usual CrossFit workout, I had to change it up because I was PMSing (usually I don’t workout at all during this time) but wasn’t feeling too bad this time round and decided to find a workout to cater to it that I could do at low intensity. This workout I created was good, I had no extra pain during or afterwards and still put in a decent amount of effort. This probably won’t always work, but thankfully it did this time.

 

Workout:

Superset:

 
  • Lat pulldown (wide grip): 4 x 10-12, 60 lb
  • Lat pulldown (narrow/underhand grip): 4 x 10-12, 60 lb

Superset:

  • Goblet squat: 4 x 10-12, 25 lb
  • Plie squats: 4 x 10-12, 25 lb

Superset:

  • Push ups: 3 x 10-15
  • planks: 3 x 10 seconds

Superset:

  • Body bar overhead squats: 4 x 10-12, 18 lb
  • Curtsy lunges: 4 x 10-12