https://www.nutra-365.com/tags/bigger-triceps/ Sat 12 Sep 2026 09:38:32 +0200 https://www.nutra-365.com/videos/127/muscle-building-chest-triceps-workout-maaxx-west/
Olympus Lyfestyle athletes Maaxx West shows you how to build your chest & triceps with this complete shredding, muscle-building workout. ► Try Levels Pre-Workout by Olympus Lyfestyle: https://bbcom.me/3cNeltZ ► Shop Olympus Lyfestyle Supplements: https://bbcom.me/3cOtDP1 ► BodyFit Training Programs: https://bbcom.me/2zTqMWi ► Subscribe: http://bit.ly/2DK5lGD | Maaxx West's Muscle-Building Chest & Triceps Workout | 1. Chest Flyes: 3 sets, 5 slow on positive, 5 slow on negative, face pace until failure 2. Seated Chest Press: 3 sets, 5 slow on positive, 5 slow on negative, face pace until failure 3. Bench Press: 3 sets, 5 slow on positive, 5 slow on negative, face pace until failure 4. Triceps Dips: 3 sets, failure 5. Cable Chest Flys: 4 sets, 10 pushing forward, 10 pushing down 6. Triceps Push-down: 3 sets, 5 slow on positive, 5 slow on negative, face pace until failure 7. Reverse Triceps Push-Down: 3 sets, 5 slow on positive, 5 slow on negative, face pace until failure 8. Overhead Triceps Extension: 3 sets, 12 reps 9. Stretch | Training Chest | Because the chest muscles are so big, they have to be hit with a variety of exercises and a larger number of sets to fully fatigue the muscle fibers. When developing your program, choose 2-3 compound movements and 1-2 isolation movements to ensure you're getting ultimate stimulation for growth and strength from your chest workouts. Because the pec muscles fan out in many directions, you can develop your program to target the pecs by region. Upper and lower chest can be individually targeted. In addition, you can shift the focus on outer or inner pecs, depending on the exercises you choose and how you perform them. To target the upper chest (sternal head), which is the most visible portion of this muscle on a woman, choose incline movements. Choosing flat bench exercises targets the overall chest, while opting for decline movements hits the lower chest. All areas are important for overall development in strength and size. The outer chest is important as well. It is very visible in the area that ties in to the front deltoid. This can be targeted with standing flys and a variety of dip exercises. When properly developed, the inner pecs give that coveted line down the center of the chest. To develop yours, concentrate on peak contraction and squeeze the chest at the top of your pec deck and fly exercises. | Additional Muscles Often Trained with Chest | The muscles of the chest are very large, so some people prefer to train them on their own day. This is a great way to ensure you are hitting the chest muscles fully and completely exhausting them. Another option is to train chest with shoulders and triceps. Such is the program of a trainee on a push/pull split. The push side of this split places exercises together that require you to push the resistance away from the body on the positive portion of the exercise. In addition, the shoulder and triceps are hit secondarily in many chest exercises, which makes this split a good choice for the trainee who wants to save time and/or keep the intensity high. Trainees who have already reached their desired amount of development can condense their workouts as such for maintenance purposes, as the stimulation from less volume is sufficient at that point. If you like the idea of dedicating chest to its own day, but you lack the time to follow a five or six day split, you can choose to pair chest with biceps. By pairing these two opposing muscle groups, you can train chest completely without sacrificing strength needed to train shoulders or triceps. The biceps can then get a completely taxing workout as well, since they are not worked secondarily in any chest exercises. ========================================­===== | Follow Us | ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Tue 19 May 2020 11:53:39 +0200 https://www.nutra-365.com/videos/127/muscle-building-chest-triceps-workout-maaxx-west/ https://www.nutra-365.com/videos/328/triceps-blasting-workout-julian-the-quad-guy-smith/
You've spent hours doing curls, now it's time to build triceps to match. "Quad Guy" Julian Smith shows you everything you need to effectively target your triceps for definition and growth! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2REf9aZ ► BodyFit Training Programs: https://bbcom.me/2NMnB74 ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2TJki4r ► Subscribe: http://bit.ly/2DK5lGD Team Optimum Nutrition athlete Julian Smith has a killer triceps workout to round out your T-shirt game and bring the back of your arms up to speed. A guy known for his insane quad sweeps and ability to build well-defined muscle all over, Smith is one guy to listen to for muscle-building tips. "This workout covers all the exercises I like doing for triceps," explains Smith. "During the workout, make sure your muscles are doing all of the work, not just moving as much weight as possible." Smith is a big fan of slow and controlled negatives and getting as much out of every exercise as possible. Take this triceps workout for a spin and you'll see—this is one sleeve-splitting workout you'll want to keep! | Wide-Grip Skullcrushers | "Going wide with your elbows tucked in puts the emphasis on the long head of the triceps," Smith explains. "The long head is a part of the muscle most people neglect." With a compound movement like skullcrushers, the tendency is to go fast and explosive, but, according to Smith, that may not be the best way to build muscle. Keep your reps slow and controlled, making sure you have good form the entire time. Make sure you're in control of the weight and not letting the weight control you. | Wide-Grip Triceps Push-Down | Go wide on the grip for the push-down to keep the emphasis in the long head of the triceps. Keep your elbows tucked in, and pause slightly at the bottom during the full contraction to really make those triceps burn. "When you do extensions like this on a cable, you're going to be able to put the full tension of the weight in the muscle at the bottom of each rep," says Smith. Extending the time under tension in this way helps build muscle and, as fans of Smith know, it doesn't require super-heavy weight to be effective. "I like to slow down and get the most out of each exercise," says Smith. "It's about slowing things down, not really focusing on how much weight you're doing, but instead paying attention to the full contraction and the full negative." | Dumbbell Overhead Extension | For the overhead extension, you're still going slow and controlled, but with explosive positives. Focus on form, no matter what. "One thing to focus on with this exercise is actually getting your triceps to do the work," says Smith. "I know a lot of people who just go through the motion and feel the burn somewhere else—in their traps or their rear delts." Whichever muscle you're working on should be the only muscle that burns because it should be doing all of the work. As you're performing each of these exercises, focus on the triceps. Focus on the stretch as you bend your elbows back each time and the contraction in the triceps as you extend. | Bodyweight Triceps Extensions | Just like push-ups and pull-ups, Smith prefers to work to failure on this exercise since it's bodyweight work. This movement is going to be different for everyone since we're all built a little differently—some of us have longer length in our arms compared to others. "You want to tinker with the form to make sure you're in a position that's going to work best for you," suggests Smith. Get into a 90-degree angle with your arms when you're in the starting position on the floor, and as you press up, make sure you're contracting with the triceps. You might be a little too far back if you're feeling too much pressure in the shoulders or the wrists," says Smith, "When you have perfect form, you'll only feel it in the triceps." If you can't do a full bodyweight triceps extension, drop your knees down to the floor. This will take a big load off your arms and allow you to work your way up to the more advanced version of the exercise. Work on form first, and make sure you're getting the best contraction possible. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 01 Dec 2017 17:17:37 +0200 https://www.nutra-365.com/videos/328/triceps-blasting-workout-julian-the-quad-guy-smith/