【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...
Researchers tested several different tricep workouts, including tricep kickbacks, overhead tricep extensions, bar pushdowns, rope pushdowns, closed-grip bench presses and lying barbell triceps extensions. ... Therefore,rope pushdowns are considered more effective than straight bar pushdowns in working ...
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 ...
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...
Triceps Pushdown 30播放 Reverse Curl 21播放 DB Incline Press 72播放 How To: Step Ups 23播放 DB Twisting Row 11播放 Straight-Bar Curl (直杆) 26播放 Close Grip Push-Up 10播放 DB Twisting Row 12播放 Gopher U Abs 8播放 OH Lateral Raise with DB 30播放 Bench Glute Lift 8播放 Sup Pro Tri...
Best for Resistance Training: Cable Overhead Tricep Extension with Rope 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...
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 ...
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...