Brutal Triceps Workout (SORE IN 6 MINUTES)
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Date: 2022-04-22
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Comments and reviews: 10
Christopher
Workout Summary for Triceps: -
1. Starts with two sets of dumbbells and an adjustable bench. -
2. Put the bench on an incline and pick up the lighter of the two pairs of dumbbells (weight should be half of what you usually use for a 10-12 rep set of lying dumbbell tricep extensions. -
3. Performing the lying tricep extension, except this time from an incline. -
4. Exercise is going to be performed in -21- style. Slow down the eccentric contraction. -
5. Once done, immediately transition to be face down on the same incline bench and grab the same pair of dumbbells just used. -
6. This time you will be performing a triceps dumbbell extension. -
7. Keep the upper arm behind the body the whole time to maximize the shortening of the tricep -
8. Next grab the heavier set of dumbbells and lower the bench to a flat position. Lay back and perform the bench press / eccentric lowering tricep extension. -
9. Do as many as you can until your triceps can no longer safely control the weight. -
10. Whole circuit is then repeated one more time for a total duration of 6 minutes for this tricep workout. Remember, you do not want to do every time you workout your triceps.
reply
Workout Summary for Triceps: -
1. Starts with two sets of dumbbells and an adjustable bench. -
2. Put the bench on an incline and pick up the lighter of the two pairs of dumbbells (weight should be half of what you usually use for a 10-12 rep set of lying dumbbell tricep extensions. -
3. Performing the lying tricep extension, except this time from an incline. -
4. Exercise is going to be performed in -21- style. Slow down the eccentric contraction. -
5. Once done, immediately transition to be face down on the same incline bench and grab the same pair of dumbbells just used. -
6. This time you will be performing a triceps dumbbell extension. -
7. Keep the upper arm behind the body the whole time to maximize the shortening of the tricep -
8. Next grab the heavier set of dumbbells and lower the bench to a flat position. Lay back and perform the bench press / eccentric lowering tricep extension. -
9. Do as many as you can until your triceps can no longer safely control the weight. -
10. Whole circuit is then repeated one more time for a total duration of 6 minutes for this tricep workout. Remember, you do not want to do every time you workout your triceps.
reply
OS
How about GAINS W NO PAIN? Chronic pain sufferer here; every day, every muscles in my body, is in pain to one degree or another w no work, some work, or loads of work. No work creates no gains. Loads of work hits my pain wall to hard and I-m cooked in a way that ruins my quality of life too much for several days to over a week, so is unsustainable. When I say loads I mean a normal strength training plan; it just feels like loads bc of my issues. Some work still ruins my quality of life, just not as God awful I want to die level of bad, but isn-t enough to create the gains I desire and still isn-t sustainable due to my elevated pain. I-m trying a new plan of my creation, time will tell if it-ll work or not. I would appreciate your $0. 02, IF you-ve any, for gains w no pain! If it helps, my main diags: myofascial pain syndrome and thoracic outlet syndrome.
reply
How about GAINS W NO PAIN? Chronic pain sufferer here; every day, every muscles in my body, is in pain to one degree or another w no work, some work, or loads of work. No work creates no gains. Loads of work hits my pain wall to hard and I-m cooked in a way that ruins my quality of life too much for several days to over a week, so is unsustainable. When I say loads I mean a normal strength training plan; it just feels like loads bc of my issues. Some work still ruins my quality of life, just not as God awful I want to die level of bad, but isn-t enough to create the gains I desire and still isn-t sustainable due to my elevated pain. I-m trying a new plan of my creation, time will tell if it-ll work or not. I would appreciate your $0. 02, IF you-ve any, for gains w no pain! If it helps, my main diags: myofascial pain syndrome and thoracic outlet syndrome.
reply
78steeler
Anyone else finding the tricep 21s to be really awkward? It's hard to not have the weights hitting the top of the incline bench and the range of motion seems really limited. Didn't feel like I got any more pump from it than you would just doin skulll crushers. Going to keep trying but that's the first one I've found to feel somewhat ineffective
reply
Anyone else finding the tricep 21s to be really awkward? It's hard to not have the weights hitting the top of the incline bench and the range of motion seems really limited. Didn't feel like I got any more pump from it than you would just doin skulll crushers. Going to keep trying but that's the first one I've found to feel somewhat ineffective
reply
Johan
Tricep- sore in 6min
Do all three exercises as a serie, 1 min each exercise X 2 rounds = 6min
1) DBx2 incl TricExt 21: e 10kg
2) DBx2 Rev incl Kick-Backs, squeeze 1x 1min aap 10kg ( hold contracted to the full minute)
3) S2 - DBx2 flat TricExcenric, press to excenric 90- drop to shoulder 1x failiure 19kg
reply
Tricep- sore in 6min
Do all three exercises as a serie, 1 min each exercise X 2 rounds = 6min
1) DBx2 incl TricExt 21: e 10kg
2) DBx2 Rev incl Kick-Backs, squeeze 1x 1min aap 10kg ( hold contracted to the full minute)
3) S2 - DBx2 flat TricExcenric, press to excenric 90- drop to shoulder 1x failiure 19kg
reply
Keith
Jeff been watching your videos for a while I was up to 250 lb now I drop down to 200 and look like a main motion thank you so much for they free sides and Fiction's of Doing exercise if it wasn't for you and the videos I wouldn't have gotten the best out of my exercise from the gym great work thank you so much
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Jeff been watching your videos for a while I was up to 250 lb now I drop down to 200 and look like a main motion thank you so much for they free sides and Fiction's of Doing exercise if it wasn't for you and the videos I wouldn't have gotten the best out of my exercise from the gym great work thank you so much
reply
Umair
Thank you so much. Especially the fact that i had requested a triceps video. Please help with core development! as i seem to struggle with it. Not exactly looking for a 6 or 8 peck abs but to do develop/exploit as much core strength as possible. Abs as an after product are most welcome. Love your work!
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Thank you so much. Especially the fact that i had requested a triceps video. Please help with core development! as i seem to struggle with it. Not exactly looking for a 6 or 8 peck abs but to do develop/exploit as much core strength as possible. Abs as an after product are most welcome. Love your work!
reply
Karin
Yes I do love it when you show yourself to the actual series you laid out for us! Seeing you do all those reps really helps me see what the exact right motion is, and sometimes I like to play that while I'm doing it myself so I can see the right technique and adjust myself while I'm doing it!
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Yes I do love it when you show yourself to the actual series you laid out for us! Seeing you do all those reps really helps me see what the exact right motion is, and sometimes I like to play that while I'm doing it myself so I can see the right technique and adjust myself while I'm doing it!
reply
Krish
Good one bro, but when I am doing the last step, in which we slowly bring dumbells to shoulders, just when its very close to shoulder, something clicks in triceps close to elbow part, is that normal? Is that okay? And I am doing it with just 5kg, don't even have dumbells below that.
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Good one bro, but when I am doing the last step, in which we slowly bring dumbells to shoulders, just when its very close to shoulder, something clicks in triceps close to elbow part, is that normal? Is that okay? And I am doing it with just 5kg, don't even have dumbells below that.
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warak
I don't have those sophisticated machines in my gym, only have barbells and dumbells, that's why I and my team like your video coaching. Moreover, your coaching is very simple to understand, very precise and short and no nonsense. You're awesome. Tq very much bro.
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I don't have those sophisticated machines in my gym, only have barbells and dumbells, that's why I and my team like your video coaching. Moreover, your coaching is very simple to understand, very precise and short and no nonsense. You're awesome. Tq very much bro.
reply
bradford
After 4 months doing the same exercises I felt my muscles were getting complacent. I did the 6 min workout yesterday and my Tri's are burning today. A great work-out and I think I'll gradually work the 6 minutes series into my workout. Thanks Jeff.
reply
After 4 months doing the same exercises I felt my muscles were getting complacent. I did the 6 min workout yesterday and my Tri's are burning today. A great work-out and I think I'll gradually work the 6 minutes series into my workout. Thanks Jeff.
reply
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