https://www.nutra-365.com/tags/workout-for-triceps/ Sat 12 Sep 2026 07:27:30 +0200 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/ https://www.nutra-365.com/videos/464/ultimate-shoulders-triceps-blast-steven-lopez/
Press your way to a bigger pump and bigger arms with this shoulder-and-triceps workout! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/362u19P ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2MOLOJG ► All Access 7-Day Free Trial: https://bbcom.me/341w0ZT ► Subscribe: http://bit.ly/2DK5lGD Steven Lopez, an EAS Myoplex and Team Bodybuilding.com athlete, loves to chase the pump. But with a hectic travel schedule and his U.S. Coast Guard duties always taking top priority, he has to get creative and find a way to pack a shorter session with all of his favorite exercises. The result? This efficient 40-minute shoulder-and-triceps session that's heavy on volume and light on rest. | The Warm-Up | You'd be foolish to jump into any workout without a proper warm-up, but the warm-up is even more crucial when your day consists of multiple presses. That's because the shoulder joints, and the numerous muscles that surround them, are delicate and easily aggravated. Jumping right in will increase your risk of injury. "The warm-up is important to get the blood flowing, and to also minimize injury risk," says Lopez. By spending a few minutes increasing your body temperature and driving more blood into your shoulders, you can help coerce the frigid joints into performing well for you. Lopez warms up each head individually with one light giant set. | Crank Up The Intensity | To kick off the actual workout, Lopez prefers starting with a compound movement. This allows him to dedicate 100 percent of his energy and focus to this movement. To increase the intensity, Lopez recommends finishing your last set—which is taken to failure—with half reps as necessary in order to reach your repetition goal. "This will allow you to stimulate new growth and break through your plateau," he says. | Bring On The Blood Flow | Lopez pairs lateral raises with single-arm front raises for a superset without any rest breaks. The back-to-back combination will demand more and more blood flow as you progress through the superset. | A New Use For The Hack Squat | Lopez takes pride in his ability to adapt on the fly to maximize his workouts. With his often chaotic travel schedule, he has learned to get creative no matter where he is. Exhibit A: He uses a hack-squat machine to knock out more shoulder presses. Keep your elbows tucked in to your body, so the deltoids do most of the work. | Hit Delts From The Front And The Back | To round out the shoulder portion of the workout, Lopez turns his attention to his rear and front deltoids. To help keep the focus on the rear delts, rather than letting the traps become involved, Lopez recommends not going through a full range of motion on the flyes. Go only until your arms are straight out to your side, rather than pushing back an additional 3-4 inches. This helps to keep the focus purely on the deltoids, which is what you want. | Three-Headed Giant Set | Just in case presses didn't pulverize your deltoids enough, Lopez employs this nasty finishing technique: a three-headed giant set with no rest and the last set taken to failure. If you've never experienced a deltoid pump, you certainly will after this! | Training Triceps Commences | You may think you're done after that last obliterating giant set, but you still need to train your tris! Lopez likes to keep riding the pump and momentum he's created and jump right into a superset of skullcrushers and close-grip presses. Both exercises in this pair require the EZ bar, which makes it an even more efficient superset because you don't need to hog equipment or run back and forth across the gym. By employing both skullcrushers and presses, you tackle the triceps from multiple angles back to back. Bring on the blood flow. | More Angles, More Gains | To further attack the triceps from multiple angles, Lopez moves on to a push-down/dip combination that's not for the faint of heart. Stability will become a major challenge when you transition from push-downs to dips, so be sure to focus on a controlled repetition. Add weights only once you've mastered a bodyweight set first. ========================================­===== | 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. ]]> Tue 28 Jun 2016 03:08:36 +0200 https://www.nutra-365.com/videos/464/ultimate-shoulders-triceps-blast-steven-lopez/