Name: Playbook - Sarah Herse - Smoke Your Triceps with This Cable Tri-Set
Uploaded: 2024-03-20T21:08:55.118Z
Duration: 7 min
Description: Smoke Your Triceps with This Cable Tri-Set

Add this circuit to the end of your next arm day.  Your triceps will definitely be feeling it the next day!

A. 3 Sets:
A1. Cable rope push downs x 8 reps
A2. Cable overhead extensions x 8 reps
A3. Diamond push ups x 8 reps (drop to knees if needed)
*Rest 45 seconds b/w sets

A. 3 Sets:
A1. Cable rope push downs x 8 reps
A2. Cable overhead extensions x 8 reps
A3. Diamond push ups x 8 reps
*Rest 45 seconds b/w sets

- Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
-﻿ Adjust the bar or rope grips to about chest level.
- Start by bracing your abdominals.
- Tuck your elbows in at your sides and position your feet slightly apart﻿
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.﻿
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

Cable rope tricep pushdown

- Begin with your back to the to cable and hands over head holding the cable rope attachment, elbows bent 90 degrees
- Pull rope cable so that elbows are straight and arms are extended in front of you (above your head), slowly return to start
- Repeat for recommended amount of reps

Cable rope overhead triceps extensions

*Drop to knees if needed
- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Pushups

Cable Triceps Tri-Set

Smoke Your Triceps with This Cable Tri-Set

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Smoke Your Triceps with This Cable Tri-Set

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