Get the elusive horseshoe triceps 🧲 with these two movements!
To round up your triceps hypertrophy routine, the goal should be to include at least one movement each done at different shoulder extension/flexion position.
In this video the focus is on 2 unique movements that can help in rounding up your tricep workout.
Rope Tricep Pushdown: The way this is different from a bar tricep push down is the increased opportunity of mind-muscle connection and a relatively well rounded focus on all the tricep heads.
Tricep Kickbacks: The extended shoulder is the key although in the starting position, the long head isn't extended but in the finishing position, the long head is contracted more than any other tricep movement.
In addition to these 2 movements, add a cable or a dumbbell skull crusher and all the three heads of the triceps will have well rounded growth stimulus when done with correct form.
The aim for the triceps sessions should be to hit them for ~6-15 sets per week, usually it is easier to divide between 2 sessions, but a single session with ample volume also suffices.
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