Try this triceps exercise in your next arm workout!
Variation is the key to consistently building muscle mass. Simple tweaks like changing your grip from overhand to underhand allow you to easily put different tensions on your muscle groups. This variation of a seated skull crusher will put a completely new tension on your triceps!
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More triceps tricks
One of the tricks we use to force massive amounts of blood into our triceps, is to use super sets, tri-set, and giant sets. A super set is basically doing two exercises, back to back, without any rest. A tri-set is doing three, and a giant set is doing four or more.
One of our favorite tricks is to use the cables for super sets. It allows you to focus on the muscle contraction, rather than just throwing weight around. Below is a list of example super sets you can do with the cables:
- Triceps pushdowns (normal grip) super set with reverse grip triceps pushdowns
- Triceps overhead rope extensions super set with rope triceps pushdowns
- Triceps rope pushdowns super set with single arm rope triceps kickbacks
- Wide grip triceps pushdowns (lat pulldown bar) super set with v-bar close grip triceps pushdowns
Reps schemes for building triceps
As we mentioned earlier, it’s about variation. However, if you’re doing super sets and high volume, we prefer to keep the rep scheme in the 20 rep range and pyramid down to 12-14 reps. Make sure you’re adding a little weight each set and you’re approaching failure on each set as well. We want to fully exhaust every muscle fiber possible. Here’s an example rep scheme:
- Set 1: 20 reps
- Set 2: 16-18 reps
- Set 3: 14-16 reps
- Set 4: 12-14 reps
Also, make sure you limit your rest period to no more than two minutes and no less than one minute.
More triceps workouts:
So now that you have an idea of how to pump massive amounts of blood in your triceps, it’s time to think about your overall physique and where you want to be with it. Just think, thousands of people just like you follow Body Spartan for these types of tips, and thousands use our programs successfully to change their entire physique. Every one of our programs is loaded with advice and tips, just like this BUT they also come with custom nutrition, instructional videos, and access to our private Facebook group with thousands of members ready to offer support and encouragement.
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