Name: Playbook - Myles Harris - HIGH VOLUME TRICEPS 🔥
Uploaded: 2023-03-15T22:19:37.359Z
Duration: 85 min
Description: HIGH VOLUME TRICEPS 🔥

What’s is uppppp gang!! Today is Friday so you know we gotta hit arms today! But for todays daily sesh we’ll be focusing specifically on triceps. It’s going to be a higher volume workout which means a little bit more exercises then usual. And of course we will be targeting all 3 heads of the triceps to grow some monster arms! So let’s get straight 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

Have the cable at the top position and grab the ropes with a neutral grip at the bottom, then push down twisting outward at the bottom of the movement, squeeze, then slowly back up. 

Focus: lateral head of triceps.

Rope cable push downs

Set the bench at an incline and Grab dumbbells with a neutral grip and lay back. As you go downwards, keep the elbows tucked In and when going back up twist outwards for a better contraction of the triceps. 

Focus: long head of triceps.

Incline dumbbell skull crushers

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

Grab the ez bar with a pronated ( overhand ) grip and lay back on the bench. Have the hands positioned on the inner grip of the bar and as you bring it down, go behind the head as well bringing the elbows back and contract upwards. To avoid elbow pain try to keep them angled inwards as well. 

Focus: long head of triceps.