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

Yesterday’s benching & heavies

Chest Day 🙂 

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 50 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

Superset:

  • DB chest press: 5 x 6, 90 lb
  • Bench dips: 5 x 6

Superset:

  • Incline DB chest press: 5 x 6, 70 lb
  • Triceps kickback: 5 x 6. 20 lb

Superset:

  • Push ups: 5 x 6
  • Incline DB press w/palms facing in: 5 x 6, 60 lb

Ab workout:

Superset: (4 times)

  • Plank: 30 seconds
  • side plank: 30 seconds (each side)

Yesterday’s bench session went over well and so did the ab workout — but I hate doing side planks. Anyone else agree? lol 

 

I have posted a video of my DB chest press & Incline DB chest press with palms in — DB chest press & Incline DB press – palms in

Week Two|Day Three|Powerlifting|Bench Press

Road to Powerlifting 

  • Bench Press: 3 x 3

 

  • 70% 1-RM: 81.9 lb
  • 80% 1-RM: 93.6 lb
  • 90% 1-RM: 105 lb, 4 max reps

 

  • DB chest press: 5 x 15, 50 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10
  • DB flyes: 5 x 15, 20 lb

Cardio:

  • Stair stepper: 20 minutes, level 7

 

Thursday|Road To Powerlifting|Cycle One|Bench Press

  • Barbell bench press: 3 x 5
  1. 65% 1RM: 76 lb
  2. 75% 1RM: 90 lb
  3. 85% 1RM: 105 lb, 5 max reps
  • DB chest press: 5 x 15, 40 lb
  • DB row: 5 x 10, 40 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10

Cardio session:

  • Sprints(10x): 30 seconds 
  • Stair stepper, 20 minutes, level 3

90% 1RM: 117 lb – this is what I used to get my percentages for the above numbers. 

 
 
 

Week Seven|Wednesday|Workout

Workout:

Superset:

  • Lat pulldown (wide grip): 4 x 15-20, 50 lb
  • Lat pulldown (underhand/narrow): 4 x 15-20, 50 lb

Superset:

  • Goblet Squats: 4 x 15-20, 20 lb
  • Plie Squats: 4 x 15-20, 20 lb

Superset:

  • Push ups (standard): 3 x 10-15
  • Plank: 3 x 30 seconds

Superset:

  • Body bar overhead squat: 4 x 15-20, 9 lb
  • Curtsy lunges: 4 x 15-20

Superset:

  • pistol squat: 3 x 10 each leg
  • Single leg deadlifts: 4 x 15-20 each leg, 8 kg

Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

 
 
  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 

 

Fitness WonderWoman

Shay-lon 

September 12th workout

Warm up:

 
  • 2-3 minute step ups

Workout:

  • barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb

Superset:

  • back flyes (resistance band): 4 x 10, red band
  • Bosu ball push ups: 4 x 10

Superset:

  • standing military press: 4 x 8, 60 lb
  • Crossover (w/ bands): 4 x 10, red band

Superset:

  • DB squat to shoulder press: 3 x 10, 40 lb
  • one arm DB bench press: 3 x 10, 20 lb

Superset:

  • push press: 3 x 8, 60 lb
  • hammer grip incline DB bench press: 4 x 8, 40 lb

Abs

Superset

  • Hanging knee raise: 1 x 15
  • cable crunch: 1 x 20
  • side bends: 1 x 15 each side, 25 lb

HIIT Training:

Burpees:

  • 10 seconds (20 sec rest)
  • 20 seconds (20 second rest)
  • 10 seconds (20 second rest)
  • 20 seconds (60 sec rest) 

3 rounds. 

 

Definitely a lengthy workout today and a good HIIT training workout. 

 

Like, comment, share and follow.

 

Fitness WonderWoman,

Shay-lon xo