1 minute ago
You know the spiel by now - Triceps make up 2/3 of your Arms, the Long head makes up 2/3 of the Tricep - let’s get to work.
The idea here is we’re going to overload the Tricep with a pushing movement to blow up and Pre-Exhaust our Lateral & Medial Heads of the Tricep, and then we’re going to head over to a variation of a Push Down to pump every blood vessel we have into our Long Head while the Lateral & Medial Heads are too worn out to contribute.
The first exercise we’re doing is the Bench Dip - the reason we’re doing a Bench Dip as opposed to a Regular Dip, is because the Regular Dip will have a lot of contribution from the Chest - and I just want to isolate your Triceps.
Keep your hands pointed OUT not FORWARD - this will protect your Shoulder.
Bring yourself all the way down slowly, hold it there at the bottom, really let your Tricep Stretch - and then Explode up and Squeeze at the top.
Do this until you can’t anymore for 3 sets.
If these are super easy for you, feel free to throw a plate on your lap.
Next we’re hitting the Long Rope Pull Down. If your gym has a Long Rope - Lit. If not, you could use two different Rope attachments, or Long Handles.
We want the Long Attachment so we could contract our Triceps BEHIND our body to put optimal stress on the Long Head. I’m going super light here, I’m talking 20-30 pounds at most. This is about pumping as much blood as we can into the Tricep.
When you get to the bottom of the movement, contract the muscle like a motherfucker and then bring it back to the top.
Do this at the END of your next Chest/Tricep workout - Warning: your Triceps might be sore for the foreseeable future.