One of my very favorite tricep
techniques is the in-set superset...basically, you're doing
2 exercise at the same time, alternating reps of each.
In this case, I'm using the
lying tricep extension and the close-grip bench press. You
keep the same grip on the bar and use the same weight and
just alternate reps of each.
This is a GREAT tricep builder...one
of the very best I've found because of how it hits pretty
much all aspects of the triceps at once.
So I've paired THAT technique
with another great technique...rest-pause training. There
are a lot of ways to do rest-pause but bottom line, you
do a set, take a brief rest then do a few more reps.
It gives your body time to
clear out a few of the waste products and your muscle fibers
to recuperate a little bit, which gives you the ability
to get a few more reps. It's an excellent technique - got
a full program based on it on the site here. Click
here to check it out.
With this one, I'm doing 10
reps of the technique (which is basically 20 reps - 10 each
of the extension and the press)...rest 20 seconds, then
about 5 reps (which is basically 10), then just a couple
of reps...then rep out with as many reps of the close-grip
bench as you can.
The bench part is a bit stronger
than the extension, so you'll be able to squeeze out more
of just that one. It's a KILLER tricep combo that'll build
tri's FAST.
I like to do these on the
floor rather than on a bench because it's just so much easier
to get into position and to set the weight back down. No
safety issues and no spotter needed.
Top position...
Come down into extension then
back up to top.
Now down into the close-grip
bench press.
And press back up, then down
into the extension again and keep going.
Remember, do about 10 reps
of each exercise (alternating reps) then rest 20 seconds
then as many more as you can (probably about 5) then rest
20 sec. then once more and rep out at the end with the press.
Enjoy!
