What's going on nation? I'm Scott from Muscularstrength.com and today
We'll be covering the next muscle group in my stretch flex overload series and this time
It's the triceps, but if you missed any of the muscle groups. We've covered like chest back shoulders biceps
I will post a link to the entire
playlist
It might pin the comment below so make sure you check it out also remember
Although this is an advanced training technique
Specifically designed to help you hide gayness build more muscle if you're not a hot gainer
You can still utilize this technique
And I will explain how at the end of the video now the strategy behind stretch flex overload is simply utilizing two
isolation exercises to work on your mind muscle connection
And then performing a third compound exercise to completely annihilate the muscle group
You're trying to target to spark some serious growth the first
Exercise the power bomb will place the majority of the resistance during the negative when the triceps are fully stretched the second exercise
The rope push down will place the most resistance on the triceps when they are fully
Flexed and then to overload your triceps you're going to do weighted dips or the close grip bench press to completely destroy
Them with maximum weight as for the routine specifics you're going to perform
810 reps per exercise and complete four rounds of all three movements only
Resting 60 to 90 seconds after you complete one round of all three exercises remember guys
It's a try set so there is no rest between exercises
And you're going to complete four total rounds, but before you start this routine
I recommend that you do a warm-up and what I mean by that is some sort of elbow and shoulder warm-up
You're not going to be putting your elbows in a compromised position
But some people do experience elbow pain while extending their arms and exercises like the power bomb or the push down
So all you have to do for your shoulders is a few set of 12 to 15 reps of
shoulder breakers and before you start each exercise
perform a light set of each movement for 15 or
Reps that should be enough to get the blood going
And loosen up the tendons and ligaments in your elbow joints now on to the routine the first exercise you're gonna
Do is the power bar?
I'm gonna utilize this exercise to focus on the stretch portion of the movement
Now when doing a powerbomb also called a dumbbell seated overhead tricep extension obviously, my name is way cooler
We're gonna
Do these seated and the main reason why is because?
We're not really trying to target our core at all if you were to do this exercise standing up like this you have to flex
Your glutes and flex your core in order to be able to stabilize to lift a lot of weight our focus is really
feeling the stretch
during the negative portion of the movement so by doing these seated we can take a lot of our core out of the
Equation you'll still have to flex your core
But by taking out our legs in the majority of our core activation
Out of the equation we can funnel more energy into our arms to ensure that we're lifting as much weight as possible
And really focusing on the negative and so proper form for this exercise guys is gonna be like this
You're gonna hold the weight above your head
And you got to try to keep your wrists as straight as possible and like I said
The goal of this movement is to focus on the stretch so as you go down
control the weight
And you're gonna go all the way down as far as your arms can go
really focus on that stretch hold it for a second and then come back to the top and
Repeat for reps and now you guys will notice
I'm going all the way down so if we didn't do your warm-ups yet this might hurt your elbows
So make sure you do your warm-ups and go light enough so that you can
Go all the way down with this movement and really maximize the stretch at the bottom
This isn't how you're supposed to do this exercise. These are called half reps these don't get you any gains
You get the most muscle damage during the negative and the stretch
portion of the movement so all the way down
Back to the top and repeat for reps and now as a special treat for those of you who remember to subscribe
And click notification bells you never miss a new video upload from me
I'm gonna show you how to do this exercise with a bigger dumbbell as you start getting stronger and lifting more weight
There's a little trick that I like to do that
Helps me get into position and out of position no matter how much weight I'm lifting so this is a hundred pound dumbbell
All you have to do is this gonna hold with two hands
And you're gonna go between your legs and thrust it up and throw it on your shoulder and then hold it like this
once like this
You're gonna sit down
And then once in the seated position
Get a nice firm grip on it with your hands
And then you're gonna kind of pop the dumbbell up by pushing with your hands and shawl at the same time so boom
Just like this, and then I place it on my head
Well, I reject my hands, and then once you're ready to go keep those were straight
Focus on that slow- all the way down
Push the weight up and repeat for reps and then to lower the weight
I put it on my shoulder and then I just do this
and
That's how you handle them big dumbbells. Let's move on to the next exercise
For the second exercise we're gonna be focusing on the Flex portion of the movement
and we're gonna be doing a rope push down and the reason why we're using the rope instead of the VEBA and I actually just
Made a video about this if you haven't seen it yet
I'll put a link in my pin comment below
But when using the vibha this will allow us to
Overload the triceps as much as possible and really take advantage of that negative
But however we're trying to focus more on building a stronger mind muscle connection
Versus really overloading the triceps so utilizing the rope attachment will allow us to
Focus on a hot of contraction at the bottom of the movement and get a much hotter
Flex at the bottom as well
Because we can get a little bit more shoulder
extension at the bottom
By using the rope because the ropes gonna allow us to come out to the sides of our body real quick so
The way you gonna perform this movement guys
And I want to make sure you're using proper form proper form is all the way up all the way down is
You're going to a stand your arms, then even when you get to a full extension at the bottom
you're gonna pull back and get that flex and squeeze as hot as you can and
Then come back to the top of the movement and you have to make sure on every single repetition you focus on those two
Steps so step one elbow extension, and then you're gonna go into shoulder extension in the back
So it's not just this okay. We're not just doing a rope push down
We're filling in weight around we're doing this exercise with purpose so every single repetition once again
Full extension at the bottom
And then a full tricep flex by extending your arms back as far as you can
Before going into the next repetition and the third and final exercise in this tri
Set is going to be a Close Grip barbell bench press and remember
We're focusing on the overload so always lift as much weight as you can handle
for every single round for all the
Repetitions what that means is by the time round two comes?
Maybe your triceps are feeling a bit fatigued so you might have to lower the weight a bit
It's as much weight as you can handle for the entire rep range
Not as much ways you can possibly handle on your first set and then try to carry that through every other
Set because if that was the case then you're defeating the purpose of this entire workout
Which is to fatigue your muscles as much as possible so it is natural?
it's 100% natural to maybe having to go a little bit lighter as you progress through the rounds now one more thing guys if
You can handle doing dips or weighted dips?
I would rather you do that first and do dips on every single round until you can't possibly do them any more and
Then come over to the Close Grip barbell bench press the range of motion is essentially the same
I just know that not every single person watching this video can do a lot of dips
Which is why my go-to exercise will be the close grip bench press and for those of you who would like to see a video?
comparing dip to the close grip bench press
I'll post a link to that down in my pin comment section below
And that should really help you understand the basic mechanics of each exercise but for this movement
Which you guys are going to do once again?
Is you're focusing on the overload in the only way you can overload your triceps is by pressing?
Correctly there are so many ways to mess up this exercise and I see it all the time in the gym
The purpose of this movement is to target the triceps
It's not called a close grip bench press because you have to grab the bow like this. This is absolutely
Ridiculous, this is the one-way ticket to hurting your wrists
And your elbows the only width you need to grab on this barbell is wide enough so that as you perform the movement
Your arms are as close to your torso as possible, so you don't need to be like this
This is gonna take power away from the movement
You will not be able to bench as much weight with your hands like this
Just keep those elbows as close to your torso as possible
So once you have that figured out
And it's usually about shoulder width grip when you perform the actual movement
You need to press the weight over your torso so you're gonna come down like this over your torso and then press up
Over your torso what you don't want to do is come down with good form and then press up
Over your chest because you're gonna feel right away a lot of the resistance transferring from your triceps to your chest muscles
Another thing you don't want to do is hold it correctly but bench over your chest like this
That's gonna place a lot of stress in your shoulders and once again take tension out of the triceps
it should basically look like you're trying to keep a 90 degree angles with your elbows as you come down and
as you press back up and then that and that is how you're going to feel the exercise a lot more on your triceps and
Target all three heads, and if you really think about it
Comparing this exercise to dips it's essentially the same range of motion when you do a dip your you might be upright
But you're still kind of pressing more through your torso
Versus pressing up here
So keep that in mind when doing this exercise?
Remember guys the idea behind this series is to get you in and out of the gym as fast as possible while dealing
maximum muscle damage for regrowth
Because as a hot gain ax you don't want to be burning too many calories with long war workouts
You need those calories to build muscle also make sure you're challenging yourselves with heavy weights
I get asked a lot how much weight should I be using well guys the answer is that on every single?
Set you should use the maximum weight that you can handle for eight to ten repetitions
So if you can go heavier on round two then increase the weight
But if your form is breaking down, then go a little bit light up. It's that simple
Lastly if you're not a hot gain um and still want to add this workout to your current triceps training
Try adding two rounds as a finisher after your current triceps workout
be sure to smash that like button if you want more content like this and for those of you looking for a new program to
build some serious muscle
Check out all my 12-week
Programs on muscularstrength.com as well as my custom meal plan app as well and as always guys
More good stuffs coming soon see ya