🚨 Triceps Superset

Triceps Superset
Triceps Superset

🔥 Step 1. Hand Placement

Depending on the special bar/rope/band you are using, your grip may vary.

The hands can be in the neutral position when using bands or the rope. 

✳️ Coach’s Tip: Be sure to keep the chest up and the elbows slightly in front of the body.

🔥 Step 2. Push Down

When ready, extend the elbows so that they straighten, making sure to not let the shoulders and chest up not allowing it to fall forwards.

✳️ A lot of lifters will want to allow the elbows to travel backwards, which indicates trying to use the chest and shoulders to assist in the movement. This is not correct.

Superset 1

Warm up thoroughly by doing three to four sets each of move 1A and 1B, starting with a low-weight, high-rep set. With each warm-up set increase the weight and reduce the reps until you get to your work-set weight.

1A Decline close-grip press

decline-close-grip-press
decline-close-grip-press

✅ Sets 4 Reps 12 Rest 60sec

Why Having your elbows tight to your sides shifts the emphasis to your triceps.

✅ How Lie on a decline bench holding an EZ-bar with a shoulder-width grip. Lower the bar to your stomach, keeping your elbows tight to your sides, then press back up.

1B Decline skullcrusher

decline-skullcrusher
decline-skullcrusher

✅ Sets 4 Reps 12 Rest 60sec

Why It’s a great move to isolate your triceps and move them through a good range of motion.

✅ How Lie on a decline bench holding an EZ-bar with a shoulder-width grip. Keeping your elbows pointing straight up, lower the bar down towards your forehead. Pause, then straighten your arms to return to the start.

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