![]() ![]() Turn this into a superset by combining an overhead pull-down with drag pushdowns. An overhead cable extension is perfect for emphasizing that long head and working it through its full range of motion. Now that you pushed out some killer heavy sets, it’s time for some single-joint exercises. Reps: to failure on each drop (weighted, bodyweight and assisted) You’ll also want to focus on pushing down through your palms, even releasing your grip slightly to ensure your forearms aren’t take over. In this workout, keep your torso as upright as possible.Complete three lots of these tri-sets, going to failure on each set.Finally, for the last drop set, hang the resistance band between the bars, hooking it under your knees to continue, again, until failure.Once you’ve reached your failure point, remove the weight, and immediately continue to dip with just your body weight.For the first set, hang the weight around your waist, or hold it between your knees, and dip until you reach failure.You’ll need an appropriate weight to hang around your waist, as well as resistance bands you can use for the assisted dips. Performing the exercise this way will allow you to up your game and take it to the next level, working beyond your failure point. Start with weighted dips, then use your body weight, and finally assisted dips with bands. For this particular exercise, you’ll do a triple set with dropped weights. Tricep dips are another heavy-weight, multi-joint exercise to fit into the start of your workout. Keep in mind that as you lower the bar, unlike regular bench presses, the bar will be aiming toward your upper ribcage, rather than higher at your sternum.Choose a weight that will allow you to reach failure in each set. You’ll complete three sets of 10, then six, then four reps.Bring the bar back to the pins, with control.Lift the bar from the pins to a full extension, with your arms 90 degrees to your body.Maintain good bench posture - engage your core and glutes, keep your feet flat on the floor, and drive into the bench.Keep your elbows tight and forward - resist flaring them out.Hold the barbell in an overhand grip, with your hands in line with your shoulders.When you do go lower than the midpoint, the delts tend to take over to push off from that lower level. Pressing off the pins ensures the triceps are doing all the work. For this workout, you want to be using a power rack so that you can press off the pins. Close grip bench presses will move the focus of a press from the chest to the triceps. Hitting these hard, when you’re feeling fresh, will allow you to make the most of your beginning-of-workout energy. However, after you’ve warmed up, and you’re raring to get into it, it’s best to start your triceps workout with heavier, multi-joint exercises. Always begin your workout by warming up, to ensure you don’t injure yourself.
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