Killer Tricep Circuit for Mass and Strength

Here are four movements using various equipment and formats to help you reach muscular fatigue, promote hypertrophy and overload.

1) Negative to Regular Tricep Push Down

Chose a weight that is not too heavy. Control is paramount. You should be able to drive the weight down for a temp of 1s, and control the load back upwards with good alignment and form for 4-6s; once you complete 4-6 reps of the negatives, you will follow up with a burnout of upto 15 reps. If you are achieving 15 reps and maintained good control in your negatives, you should go up weight.

Complete 3-6 Sets.

2) Cable Kick Backs

Ensure that you keep a "table-top" tricep with your elbow aligned with your shoulder, and maintain good control in a "bell fashion" as you kick back. Ensuring the cable is at the right height will help you ensure you get most overload and isolation to the tricep.

Complete 3-6 Sets.

3) Flat Bench Skull Crushers

Ensure that you are keeping wrist over elbow, elbow over shoulder in the top position i.e. a straight line. Control the decent creating flexion in the elbow and loading the tricep. Keep a controlled tempo.

Complete 3-6 Sets.

4) P-bar Dips

A chest supported, tricep dominant movement. If you struggle to regular reps with good form or at all; then revert to negative reps, or static hold positions (max time for 2-6 repetitions).

Complete 3-6 Sets.

Видео Killer Tricep Circuit for Mass and Strength канала Hybrid HIIT