what's up muscle & strength IFBB Pro Joel Thomas here today I'm
gonna take you guys through three of my favorite mass building exercises for
triceps
so the first tricep exercise we're going to go over is a tate press so this is
something that I picked up powerlifting years ago and kind of just always kept
it in my weightlifting program it's good tricep mass builder and it's also
really really good for all your presses so if you get good on these basically
all your pressing numbers are gonna go up so we'll check them out need to start
with the dumbbells on your chest with both ends touching and then just extend up
dumbbells are touching the whole time and back together
down to the chest back here so if you notice my elbows are back a little bit
tension is on a different part of the triceps you're gonna kind of feel these
almost in your elbows and it's really gonna build this strength that's like the
base in your tricep rather than working on like the muscle belly so you're
honestly not gonna get a great pump from these it's just a good mass building
strength building exercise for sets and reps on the tate I'll typically
go 10 to 12 range maybe a set of 15 just on the warmups
but as soon as it gets to working set I'm going to kind of stay in this 8 to
12 range since I'm really really working on strength I'm not so much worried
about a pump on these
so my second tricep exercise I'm usually going to do something on the cables I'm
gonna do palms down tricep pushdown and I'm gonna do something that's about
shoulder-width so I don't want my hands cramped inside I want like a normal
range of motion from my elbows so I'm gonna grab on the outside of these
handles and I'm gonna do one and a half's
so basically I'm gonna do a full rep and then a half rep a full rep and a half
rep and what that does is it just keeps the tension on the stretched muscle for
a little longer in between every rep so elbows right down by my side so I'm
gonna go full rep all the way back up and then just half
full half and hold full so on the half it's really just allowing me to keep
tension on a stretch muscle for a little longer and that's really where most of
the workload is is that halfway point through the extension so for sets and
reps here I'm going to do anywhere from 10 to 15 reps it got kind of a big range
to land in to where you're being really productive so I'm counting all the way
down all the way up halfway down all the way up that's one rep for our
sets these are going to do four sets and then move right on
so the third exercise kind of the final tricep exercise this is basically my
finisher for the tricep day I'm just gonna do chest supported dumbbell
kickback so if you just do them chest supported it's a lot more isolated you
just worry about squeezing the triceps so I'm going to use fairly light weight
for these like fifteen or twenties especially at the end of my workout when
I'm exhausted because I want to be able to hold them at the top for at least a
second chest down elbows up as high as you can get them straight back and hold
so just keeping my posture so I don't have to worry about balancing and I can
just focus on the triceps squeeze
so as far as sets and reps would go for these since I'm doing it last my strength
its kind of zapped by now so really I'm gonna be focusing on is
really trying to pump some blood volume to the area so I'm gonna keep my rest
time fairly short and my rep range is gonna be somewhere between 12 and 15 so
the other thing for this one is I'm going to go pretty close to failure so
as long as I can keep the form tight I'll increase the reps 15 or 16 on the
reps so if I can be more than 15 reps then I need to increase the weight
so there's three of my favorite tricep mass building exercises hope you guys like
them go give them a try thanks for watching and please go subscribe below