Sup muscle and strength it's Victor Martinez here and I'm gonna show you my
favorite mass building exercises for triceps okay guys we're gonna start with
the skull crushers old school one of my favorite ones and then we're gonna go to
Close Grip easy curl bar presses remember go over the skull not on it so you will
crush it literally so the best ones I like because it hits the belly of your
tricep
now on these what you don't want is you're not doing tricep pushdowns you're
doing Close Grip presses so you don't want your elbows in as you would for
push downs you want them out and on the way up
you don't go pass your chest again right below your chest right down here want to
stand over the bar again get that leverage and you can go really heavy on
these I usually like to finish with this exercise again because of that isolation
hits the belly of the tricep again it drops them gives you got full look so
when you give that front double okay it drops I'm gonna show you one more Close
Grip press and it's on the Smith now remember when you're doing it under
Smith you're locked in so you got to make sure you have a right angle on the
movement meaning not back not forward right angles that way when you go down
it's all a tricep when you go up so tricep I want to do palms facing up
again which is your traditional and then reverse grip which is a power lifting
move that will actually strengthen your tricep so you're hitting both heads guys
palms up the inside reverse the outside do palms off first
now on the width you don't want too close it affects your wrist too wide
you're doing chest alright so slightly inside shoulder
width
notice I'm not touching my chest going low enough where I feel it tricep high
enough where I flex them and explode and explode you don't want to drop you want to
control this is a mass movement so you definitely want to work on the shorter
rep range with heavier weights now this is a reverse movement again I learned
this when I started powerlifting strengthen your tricep you guys want to
bring up your bench this one is perfect
might feel a little awkward at first but once you get through the first three
reps you're gonna feel it hitting directly on the tricep remember if you
go too low it'll be chest
this is a mass movement when I see people doing this with 20 pounds 30
pounds doing 25 30 reps I mean maybe it's your light day or you're doing
bikini but this one right here requires you warming up definitely don't do this
as the first exercise maybe as a third or fourth mass movement and your
elbows where you place your elbows it's important because you don't want them
too far out too far in as natural as you can be again you want to hit the belly
of the triceps you want to do this for as long as you can
building as much muscle as you can and avoiding injuries the weight should be
pushed by the base of your hand almost by your wrist use the bench just
to get a lot of the weight away from my lower back you want to focus only on
tricep not on balancing your entire body
the heavier your go a spotter won't hurt you once you go
really heavy especially over 100 pounds and just taking off the weight it will
be too much pressure on your shoulder okay these are my favorite tricep
exercises thanks for watching subscribe below