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The BEST Triceps Supersets (SLEEVE BUSTERS!)



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Not all triceps exercises are created equal. On this video, I’m going to indicate you one of the best triceps supersets and why I selected the exercises that I did. It begins with a fast anatomy lesson of the triceps muscle.

The triceps consists of three heads, the lengthy, lateral and medial heads. The lateral and medial heads of the muscle originate on the higher arm bone and cross the elbow to insert on the ulna. Their solely perform is to increase and straighten out the elbow joint. The lengthy head then again crosses the shoulder joint and attaches to the scapula. Because of this the place of the arm and shoulder can vastly affect the contraction of that head.

Relating to planning out one of the best triceps supersets it is rather useful to know this info. Since getting the lengthy head of the triceps into it’s absolutely contracted state and absolutely stretched state require such a polar reverse positioning of the arm, it’s robust to hit them each in the identical train. That mentioned, the offers us with the proper alternative to pair them up collectively in a superset vogue with completely different exercises again to again to perform this.

However, placing collectively two strikes just like the shut grip bench press and diamond pushups can be extra of a redundancy. These are each hitting the medial and lateral heads of the triceps in a lot the identical approach by concentrating on the midrange of the muscle. Because of this, these make for a greater drop set than a superset. In reality, with the load having the ability to be dropped significantly from the primary train to the following this serves as an important mechanical drop set reasonably than a superset.

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So again to the exercises that make for one of the best tricep supersets, we need to ideally embrace people who hit the triceps in every it’s absolutely contracted and absolutely stretched state. The primary of those is the Incline Mendacity DB Extension into Incline DB Kickbacks. The stretch on the lengthy head is accentuated by the truth that we will get our arms up over our heads and the elbows again. On the kickback, you may get the arms into extension and squeeze the elbows to full lockout for that further tight contraction.

Subsequent, we will use a cable machine to do the overhead triceps pushaways (ensuring to stretch your elbows again over your head a bit extra on each rep) and instantly proceed to the rocking tricep pushdowns. This variation of the transfer not solely places the lengthy head into a completely contracted state nevertheless it additionally helps to maintain peak stress on the muscle all through the vary of movement.

Lastly, a body weight choice to perform the identical factor can be the body weight triceps extension utilizing a bench instantly right into a bench dip. Make sure to take note of the important thing factors on shoulder positioning right here that I make within the video to maintain these shoulders wholesome within the means of doing this one.

I threw a bonus superset for triceps in right here as properly that has the distinctive good thing about getting the lengthy head into each its contracted and stretched place in the identical train. You’ll positively need to attempt that. Additionally, don’t overlook to proceed to incorporate these huge exercises just like the shut grip bench and dips for constructing the mass of the triceps in straight units to go with these supersets.

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For those who discovered this beneficial, you’ll possible love the ATHLEAN-X Coaching System. This step-by-step workout and vitamin plan will enable you to place the science again in power and prepare like an athlete. Head to and begin coaching with me beginning as we speak.

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#Triceps #Supersets #SLEEVE #BUSTERS

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36 Comments

  1. Need something new to try and I think I found it. Dude is ripped, has really nice form, and explains everything in an easy to understand way that makes it easy to learn. Going to try it out now. Was fun to watch. Great video

  2. How come there's ppl who don't like Ol'Jeffe's vids ?
    Can't seem to legitmately understand why.
    I'm 28,been training since my earlies 16 and been seenin the biggest progress to this day by following Jeff's content!
    you're the man,Jeff!
    Thansk a lot for sharing such an amazing content!

  3. 3:17 you move your shoulder while doing this exercise. Since I dont have dumbells and only resistance bands this exercise is the only one I can do above the head. Would you recommend to move the shoulder then or try to keep it steady like with dumbbells and skull crushers?

  4. As a PTA graduate 2021 in my opinion you are the best hands down you have great knowledge in kinesiology and muscle anatomy respect ✊🏻 , thank you, # 1 workout videos on YouTube.

  5. I have got a massive long head by doing only tricep standing overhead extension with a cable of 10 kg and I performed 4 set a day and 3 times a week . Thats the best super set for busting any sleeves

  6. This triceps exercise scientifically explained and when I attempted its actually work but lil bit hard to perform.but it boom all the three heads of triceps muscle.I love the bonus one, it's mind-blowing 💪

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