🔥TRICEPS SUPERSET👇

• Target muscles: Triceps Brachii, Posterior Deltoid
• Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius
• Mechanics: Compound
• Force: Pull and push

🔥 Cable rear drive

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✅ Starting position

1. Attach a single-ended rope to a shoulder-height cable pulley. If you don’t have a single-ended rope, you can just use the end of the cable.
2. Grasp the rope and stand perpendicular to the pulley, with your loaded arm away from the pulley.
3. Step away from the pulley until the cable is pulled taut and your arm is stretched across your chest.

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✅ Execution

• Exhale as you pull your elbow out to the side until it points away from the pulley and then extend your elbow. You can do this in one motion or two.
• Hold for a count of two.
• Inhale as you reverse the motion and return the rope to the starting position.
• Repeat for more repetitions.
• Repeat the exercise with your opposite arm.

🔥 VS – Cable one-arm reverse-grip triceps push-down

✅ Starting position

1. Stand under a high cable pulley.
2. Grasp the stirrup using a reverse (underhand) grip.
3. Tuck your elbow into your side.

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✅ Execution

1. Keeping your elbow fixed against your side, exhale as you extend your elbow and push the stirrup downward until your arm is almost fully extended.
2. Inhale as you flex your elbow and allow the stirrup to rise to the starting position in a controlled manner.
3. Repeat for the prescribed number of repetitions.
4. Repeat the exercise with your opposite arm.

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Close-grip barbell bench press

Starting position

1. Lie supine (on your back) on a flat bench, spread your legs, and plant your feet flat on the floor.
2. Dismount the barbell using a shoulder-width grip.
3. Straighten your wrists.

Execution

1. Keeping your elbows close to your body, inhale as you lower the barbell to your chest.
2. Exhale as you press the barbell back up to the starting position.
3. Repeat.

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Comments and tips

• Using a shoulder-width grip and tucking your elbows into your body are important to maximize the emphasis on your triceps brachii instead of on your pectoralis major.
• Do not use a grip that’s narrower than shoulder width. This will not put more emphasis on your triceps brachii. Instead, it will decrease your range of motion, put excessive pressure on your wrists, and limit the amount of weight that you can use.
• Never use a false (aka thumbless or “suicide”) grip with any kind of bench press, including the close-grip barbell bench press.
• For safety, have a spotter ready when lifting heavy.
• When performed using proper form, the close-grip barbell bench press is one of the most effective exercises for activation and development of the triceps brachii.