10 MINUTES TRICEPS WORKOUT FOR A MASSIVE PUMP

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10 MINUTE TRICEP WORKOUT FOR A MASSIVE PUMP

1a) E-Z Curl Bar Extensions 4 sets x 10 reps.
*TIPS* Grip the bar firmly and use a shoulder width grip. Slowly lower the bar behind your head and then push it back u while squeezing your triceps. Focus on keeping your elbows tucked in and not to let them flare out. Repeat this for every rep
1b) E-Z Curl Bar Press 4 sets x 15 reps
*TIPS* - Using a close width grip, slowly lower the bar about 4-6 inches away from your chest. Now push the bar back up while squeezing your triceps. Don’t lock out your elbows at the top either. Go about 95% of the way. This will save your joints.
1c) Diamond Push Ups 4 sets x 10 reps
*TIPS* - Depending on your shoulder and wrist mobility, make a diamond shape with your hands… if your mobility won’t allow that, just use a 10lb plate and go outside of that. Now from a regular push-up position, slowly lower yourself down until about 2-4 inches from the ground and then press yourself back up while squeezing your triceps. Flex at the top of every rep but don’t fully lock out your elbows. If you can complete all the reps it’s fine to take a few seconds of rest so you can.
1d) Bodyweight Bench Dips 4 sets x FAILURE!!!
*TIPS* - On a flat bench, place your hands right outside your hips, now with your legs and feet out in front of you, slowly lower your body towards the ground until your triceps are at a 90 degree angle, now push your body back up while squeezing your triceps. Don’t go lower than 90 degrees because it will put a lot of stress on your shoulders. (Go ahead and set everything up because you’re going to do all of these exercises back to back. Once you finish all 3 exercises, rest for 30 seconds and then repeat 3 more times for a total of 4 total sets!!!)