What's going on nation? If you want to build bigger and more powerful triceps
Then you should definitely be utilizing supersets in your workouts
This is because super sets allow you to pack a lot of volume for muscle growth in a shorter amount of time
due to the increased muscle fatigue, but not all super sets
are created equal and different super sets will increase muscle fiber activation in different parts of your triceps
Remember the triceps are made up of three muscles the lateral head
Medial head and the long head and now even though super sets can be done at any time during your workout
Just keep in mind that if you're going to be performing a superset that consists of Harder movements
You should do those more towards the beginning of your workout to maximize the benefits from them and with that being said
My friends Josh and Kyle over at colossus fitness and I are going to share with you our favorite
triceps super sets for muscle growth, and if you missed our last
Collaboration video about bicep super sets be sure to click the link down in the info section below
What is up SHF nation in the house. Thank you Scott for having us on your channel. We appreciate it a lot
Here's our favorite tricep Superset so as you can see we're starting with the close grip bench press and nice and heavy
Kyle's killing it here keeping that form tight keeping those elbows in
Secondly we're moving on to the tricep rope extension here. We're just doing it the conventional way without the twist to ensure
We're working the lateral head, we're making sure we're emphasizing the contraction on each rep and this superset really tears up those triceps
Here's some more info on each
independent exercise
The close grip bench press is an amazing exercise
That you really need to add into your routine it's fantastic because it targets all three of the tricep heads and is an overall great
compound exercise with that being said you're going to want to grab the bar with a
Shoulder-width rip make sure you're doing full range of motion reps. I see a lot of people cheating themselves with this exercise
You're going to do that for eight reps, and then move on to the next exercise
So next you're going to rush your way over to these tricep rope extensions time is valuable here
This is a Superset you want to make sure you're still fatiguing you got that blood flowing from that close grip bench press
you're going to go ahead and grab these and you're going to go down keeping your palms facing in because we
Really want to burn out that lateral tricep head on the specific Superset
So you're going to make sure getting a huge contraction at the bottom
Squeezing it for eight total reps and just burning out that muscle, and then that's how you're going to kill your first Superset
onto Scott. Now like I mentioned in the beginning of the video you want to utilize super sets that contain harder
Movements first and with the close grip bench press being one of the two exercises in the superset by colossus fitness
Beginning your workout with that would be a great idea
Then when it comes time to finishing off those triceps at the end of the workout
I have the perfect Superset for you alright guys so superset two I like to call a finisher
Superset what we're going to be doing is two exercises
We're going to use them in such a way that
We can place more emphasis on different heads of the tricep the first one's going to place more emphasis on the lateral head the second
Exercise is going to place more emphasis on the long head and for each exercise you're going to be doing ten repetitions
Remember there's no resting in between these exercises
You only rest once you finish all ten reps on both exercises
So you're gonna need a pair of Dumbbells and a barbell first exercise is going to be a dumbbell skullcrusher
Now when doing this exercise is a few things you want to keep in mind, so get into position real quick
What you're going to do is keep your palms facing in
By keeping your palms facing in that's what's going to allow us to put a place a bit more emphasis on that
Lateral head now you're also going to want to make sure your upper arm stays in one place
throughout the entire range of motion
you go down as far as you can
And you fully extend at the top by flexing your triceps so full extension of the elbow
you don't want to be doing this or
This as you go up and down you want to keep it nice and tight
Keep nice low control on the way down
All the way up
Slow and controlled on the way down
All the way up
And what you're going to notice right away with this exercise is by keeping that
Controlled motion and not allowing your upper arm to move around and keeping it in one spot is going to make this exercise really
Intense so make sure you don't go overboard in those dumbbells because if you start
Flaring your elbows out as you go down
or if the dumbbells start to touch each other
Defeating the purpose of the exercise so nice and straight all the way down all the way up as soon as you finish
You're going to grab your barbell, and now we're going to do a barbell skullcrusher now you guys might be saying well
Why are we doing the same exercise twice
We're actually going to manipulate this exercise to target more of the long head instead of having our hands like this
We're going to place them down so hand palms facing away and then
typically on a Barbell skullcrusher
You guys do it like this. That's why it's called a skull crusher because you bring it down to your skull
But we're going to do is actually bring our arms up and over our head like this so the barbell comes
Beneath our head, and then from here you're going to extend out
Just like this when you get a full extension flex those triceps
And then keep your upper arm in that range of motion
the entire time so don't press and go like this because that takes your triceps right out of the movement
Keep your arms by the sides of your head keep your elbows in tight
Extend out come back down
Extend out come back down and repeat for 10 repetitions
So guys if you want to maximize your gains and absolutely destroy your triceps for the ultimate pump and muscle Growth
Complete four sets of this superset at the end of your next triceps routine taking very little rest in between sets
Special thanks to colossus fitness for joining me in today's video
And if you haven't yet be sure to subscribe to their channel these guys are always creating content and our good friends of mine
So be sure to show them some support
But before you go hit that like and subscribe
Button here, if you haven't already and as always more good stuff coming soon
See you guys