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TRICEPS |
15-MINUTE
ROUTINE
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CABLES ARE AN EXCELLENT TOOL
to carve out your triceps. They provide for multiple
variations, three of which are outlined here.
>> On triceps exercises
such as the overhead rope extension, it’s important you keep
your upper arms from moving. Lock your arms into place at
your shoulders, so the only action is taking place at your
elbow. When you have movement at the shoulder joint, it
means other muscles are kicking in to assist the triceps.
>> In the compound
set, it’s best to use the D-handle cable attachment, so you
can switch between the two exercises seamlessly.
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#2 |
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EXERCISE |
SETS
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REPS
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Overhead Rope
Extension
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4
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15, 12, 10, 10* |
Cable Concentration
Extension
(compound set with)
Cable Kickback |
3
3 |
8, 10, 12**
8, 10, 12** |
(Optional)
Close-Grip
Push-Up*** |
1 |
To failure |
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OVERHEAD ROPE
EXTENSION
START:
Attach a rope to the high-cable pulley. Grasp the rope just
behind your head with a neutral grip and stand with your
back to the weight stack, feet about 18 inches apart with
one in front of the other for balance. Maintain a slight
bend in your waist, holding your torso angled forward.
MOVE: Move only from
the elbows as you press your arms to full extension, ending
where your hands are about on the same plane as your ears.
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CABLE CONCENTRATION
EXTENSION
START:
Attach a single-handle grip to the high pulley. Grasp the
handle and sit on a flat bench, resting the back of your
upper arm against the inside of your thigh (left arm, left
thigh). Your elbow should be just below the level of your
knee.
MOVE: Extend your arm
fully, then hold the tension in your triceps as you slowly
return to the start position. Reverse positions to work your
opposite arm.
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CABLE KICKBACK
START: Face the weight
stack, and bend from the waist so that your torso is about
parallel to the floor. Grasp a D-handle attached to a low
pulley (the D-handle is preferred because it makes for an
easier transition in this particular compound set, although
the no-handle variation is depicted in these photos). Raise
your elbow so that your upper arm is parallel to the floor
and your elbow is bent 90 degrees, tucked into your side.
MOVE: Extend your arm
until your forearm and upper arm are aligned, squeeze at the
point of peak contraction and release under control to the
start.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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