Name: Playbook - Myles Harris - TRICEPS 🔥
Uploaded: 2022-07-22T15:34:55.729Z
Duration: 70 min
Description: TRICEPS 🔥

New day, new workout! For todays daily sesh we got a brutal tricep workout! Focusing more on the longhead since it makes up most of the triceps and will add some crazy size to those arms as well. Keep that intensity high and let’s kill this together. ⚡️⚡️

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 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.

Overhead rope cable extensions

Grab a dumbbell with a neutral grip and bring up behind your head. Have your elbow at a 90 degree angle and go down slowly then contract upwards with a slight twist outwards squeezing the triceps.

Single arm standing dumbbell extensions

Put the cable at the top position and grab it with no attachment on it and push downwards keeping the elbow locked in place, then squeeze and slowly come back up. 

Focus: lateral head of triceps.

Single arm 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.