Name: Playbook - Myles Harris - HEAVY TRICEPS FOR BENCH INCREASE 🔥
Uploaded: 2023-03-15T22:19:37.439Z
Duration: 70 min
Description: HEAVY TRICEPS FOR BENCH INCREASE 🔥

What’s good gang! Welcome to the new week! I’m so ready to get into these new workouts and crush my goals and I hope you are too. For this weeks session we got a brutal tricep workout that will focus on not only putting on size, but strength as well to help increase our bench press! Triceps are a huge part of bench and getting them stronger though this workout will help out a lot. But I don’t want to keep you waiting any longer so let’s get Into this! 👀🔥

Lay down flat on the bench and hot hand positioning, it will be ANY grip that is closer in then your actual bench press grip. Press the weight up to un rack it and as you go through the movement, keep the elbows tucked inwards. 

Focus: medial head of triceps.

Close grip bench press

Get into position on the machine and go down slowly staying upright for more tricep focus or lean forward slightly for more lower chest focus and back up. 

Focus: triceps and lower chest.

Dips

Grab the bar with a pronated grip and bend over slightly. Contract downwards and squeeze the triceps and come back up slowly keeping the elbows in place. 

Focus: lateral head of triceps.

Straight bar cable push downs

Have the cable at the bottom position and grab the ropes up and carefully turn around 180 degrees. Keep the elbows inward as you contract up with a slight twist outwards at the top of the movement for a bigger contraction, then back down slowly behind the head. 

Focus: long head of triceps.