【手臂训练方案】 动作1 Tricep Rope Pushdowns 训练12-15次动作2 Cable Curls with EZ Bar 训练12-15次动作3 Single Arm Tricep Pushdown 每侧训练12-15次动作4 Dumbbell Plate Curls 训练12-15次动作5 Alt...
Best for Balanced Workout: Single-Arm Cable Kick-Back Best for Power: Cable Pushdown Best for Building Strength: Close-Grip Push-Ups 1. Skullcrusher The best exercise for triceps is by far the Skullcrusher isolation movement. Because of how the weights are incorporated, if dropped, it...
What can I use instead of tricep pushdowns? 11 Best Triceps Pushdown Alternatives Cable Overhead Extension. ... Skull crusher. ... Triceps kickback. ... Standing barbell triceps kickbacks. ... Parallel bar dips. ... Bench dips. ... Close grip bench press. ... Diamond push-ups. Is...
EZ-Bar Skullcrusher Superset with Close-Grip Barbell Bench Press 3 sets, 10-12 reps (no rest) 3 Close-grip bench press 3 sets, 10-12 reps (60-90 seconds rest) 4 Triceps Pushdown - Rope Attachment Superset with Triceps Overhead Extension 3 sets, 10-12 reps 5 Low cable overhead tricep...
How to do a tricep pushdown https://youtu.be/EsIddhEdo1M 1. Attach a straight bar, angled bar, or rope to a high pulley, and grab with an overhand grip. 2. Standing upright with the body straight, bring the upper arms close to your body. Your forearms should be pointing towards th...
Some great choices here include overhead dumbbell extensions (one arm at a time or both hands holding a single dumbbell), overhead rope extensions or overhead ez-bar extensions. Exercise #5: A cable pushdown to target the lateral head of the triceps. This can be performed using a straight...
5. Triceps pushdown Pushdowns are a popular and effective triceps builder that you can do using a straight bar, V bar, rope handle, or EZ bar. Use whichever one you prefer. Select a weight you can lift about 15 times and then do 12 reps. Rest 15 seconds and then do 8 reps. Rest...