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The BEST Triceps Supersets (SLEEVE BUSTERS)

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Rating: 4.0; Vote: 1

Not all triceps exercises are created equal. In this video, I-m going to show you the best triceps supersets and why I chose the exercises that I did. It starts with a quick anatomy lesson of the triceps muscle. The triceps consists of three heads, the long, lateral and medial heads. The lateral and medial heads of the muscle originate on the upper arm bone and cross the elbow to insert on the ulna. Their only function is to extend and straighten out the elbow joint. The long head on the other hand crosses the shoulder joint and attaches to the scapula. This means that the position of the arm and shoulder can greatly influence the contraction of that head. When it comes to planning out the best triceps supersets it is very helpful to know this information. Since getting the long head of the triceps into it-s fully contracted state and fully stretched state require such a polar opposite positioning of the arm, it is tough to hit them both in the same exercise. That said, the provides us with the perfect opportunity to pair them up together in a superset fashion with different exercises back to back to accomplish this. On the other hand, putting together two moves like the close grip bench press and diamond pushups would be more of a redundancy. These are both hitting the medial and lateral heads of the triceps in much the same way by targeting the midrange of the muscle. For this reason, these make for a better drop set than a superset. In fact, with the load being able to be dropped considerably from the first exercise to the next this serves as a great mechanical drop set rather than a superset. So back to the exercises that make for the best tricep supersets, we want to ideally include those that hit the triceps in each it-s fully contracted and fully stretched state. The first of these is the Incline Lying DB Extension into Incline DB Kickbacks. The stretch on the long head is accentuated by the fact that we can get our arms up over our heads and the elbows back. On the kickback, you can get the arms into extension and squeeze the elbows to full lockout for that extra tight contraction. Next, we can use a cable machine to do the overhead triceps pushaways (making sure to stretch your elbows back over your head a little more on every rep) and immediately proceed to the rocking tricep pushdowns. This variation of the move not only puts the long head into a fully contracted state but it also helps to keep peak tension on the muscle throughout the range of motion. Finally, a bodyweight option to accomplish the same thing would be the bodyweight triceps extension using a bench immediately into a bench dip. Be sure to pay attention to the key points on shoulder positioning here that I make in the video to keep those shoulders healthy in the process of doing this one. I threw a bonus superset for triceps in here as well that has the unique benefit of getting the long head into both its contracted and stretched position in the same exercise. You will definitely want to try that. Also, don-t forget to continue to include those big exercises like the close grip bench and dips for building the mass of the triceps in straight sets to compliment these supersets. If you found this helpful, you-ll likely love the ATHLEAN-X Training System. This step by step workout and nutrition plan will help you to put the science back in strength and train like an athlete. Head to and start training with me starting today
Date: 2022-04-22

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Comments and reviews: 10

PA
Look like u dropped a good 5 to 7 pounds since your videos from 5 years ago. Did you tone down or just lose sone mass on purpose or am I seeing things? I have to say, I'm a veteran that's been working out and been at a usual minimum of 8%bf since 17yrs old. 20 years now been fluctuating in being a bit bigger certain years, and lately as I've gotten older just more aesthetic look at 185 190 at about 7% at 5'10. Lowest bf I got to was just over 5% 2 summers ago at 181. And i still watch your videos and learn more. All these kids out there juiced out and giving terrible advice to these kids that just wanna get huge fast are going to get them hurt. Your videos are much appreciated to the ppl that have been in it for years and I hope these kids start leaving those ridiclous videos alone and are following you as well for their own sake.
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richa
Hey one thing happed to me yesterday in india. i am doing tricep workout like you said. the flour maneger came to me he was telling me that i am doing wrong. but dont worry i am answering to flour maneger practically and anatomically. you know in india is bassically problem is all the, trainers are so rigid and they dont want to updated there knowledge. but thanku sir you are great. really you are only one who tells everything. if we do your workout in our country so trainer came to us and said this is wrong. but dont worry i have all answere for them. and next time they dont come for the same. salut to you sir. you only to teach workout practically and anatomically.
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JULIO
How come there's ppl who don't like Ol'Jeffe's vids?
Can't seem to legitmately understand why.
I'm 28, been training since my earlies 16 and been seenin the biggest progress to this day by following Jeff's content!
you're the man, Jeff!
Thansk a lot for sharing such an amazing content!
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Nishi
Jeff is seriously bringing bodybuilding into different level and it's like a new era of bodybuilding. He deserves to be given any noble awards. Hope they are aware of this and give him the credit and reward he deserves. This is seriously a major contribution to the science and world of bodybuilding.
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pedrodetor
U have some nice work outs I've used some of ur angles just to confuse my muscles cuz I've pretty much have done every workout there is that's what happens when you workout for 15 years. So now I only use the one that work for me. But once in a while I check out ur videos
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Econ
3: 17 you move your shoulder while doing this exercise. Since I dont have dumbells and only resistance bands this exercise is the only one I can do above the head. Would you recommend to move the shoulder then or try to keep it steady like with dumbbells and skull crushers?
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Mythical
During Incline Dumbbell Extension, your lower back was very arched, created tremendous sheer forces across the lumbar discs and facet joints, which will eventually result in dis degeneration, annular tears, facet arthrosis, and degenerative arthritis
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Hulk
There-s gotta be a workout that no one in the world has ever hit the long head. We gotta find something to trigger growth also. Not just steroids there-s gotta be something out there for hormone growth time to help humanity
Now now now now
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Steve
Instead of using one rope for triceps, just hook two ropes to the same pully and pull them through to full length, and hold the end of each one on either hand, that extra length enables a much further range of motion, try it youll love it.
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ken
Jeff I have often done a similar superset as your bonus set, the only difference is I use a wheel so I can go right into it without leaving that spot. My question is, am I losing any advantage by using a wheel as opposed to the barbell?
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