If you feel that you have too much left in your tank before you call it the end of your workout, you can use the Uptempo Finisher Series to exhaust your muscles. Is there one great way to end a session? Use only your weight.
here, Men’s health Fitness director Ebenezer Samuel, CSCS When Matthew ForzariaFounder of NFPT-CPT, Forzag FitnessShare the best finisher at the end of the arm day.
“We want to be a finisher, effective, efficient, and exciting,” says Samuel, who doesn’t need flashy equipment for these moves (the demo uses a bench, but a sofa, an ottoman. , Or the chair is easy to use at home). In this series, you can train your triceps with three simple exercises and easily perform each movement according to the drop set method. Perform each move until the form fails (also known as a technical failure). Then it’s done. The breakdown is as follows.
Step 1: Elevated bench skull crusher
The bench (or chair or ottoman) adds a little height when keeping the abdominal and gluteal muscles firm. Consider maintaining a tight line from your shoulders to your feet as you bend your elbows. This keeps the triceps brachii tense. Try to keep it as low as possible. “Now, whether you’re new to the gym or a bodybuilder who’s been doing this for years, these are difficult,” says Samuel, you have your elbows on your elbows. He adds that it should be ensured that it comes under the wrist. “This is a very aggressive position and puts a lot of load on it. When using dumbbells and barbells, it can be more loaded than when using a regular skull crusher. [you’re] Move a lot of weight. “
Step 2: Floor Skull Crusher
With a similar concept to the exercise above, this riff poses a big challenge to the triceps, but it’s probably not as difficult as the elevated bench version. “Instead of having both of our elbows all the range of motion that can go under the wrist, his elbow can only be parallel to his wrist, so he is in this skull crusher I don’t get that much stretch or range of motion, “says Samuel.
While bending the triceps, focus on actively raising and straightening your arms.
Step 3: Close grip push-ups
As a final move, place your hands on the ground slightly narrower than your shoulders and do push-ups. Instead of pure triceps isolation, it ends aggressively with the help of shoulders and chest. You know you’re game over when you start to get up and lose control of your core, rather than calling it a failure when your arms come out.
“When we think of the triceps, we’re mostly working with weights, so it’s not really a whole-body idea, but this is [finisher] It’s a whole-body concept, and I think you can feel it through your whole body, “says Samuel. “It’s a wonderful, crafted drop set illusion,” he adds.
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