Tricep Triple Tens - HIT ALL THREE HEADS AT ONCE!
MASSIVE PUMP & MORE GROWTH!
What’s up everybody! Since many of you absolutely loved my MERCY 30s finisher for biceps, I decided to share with you a similar finisher but this time for triceps!
This finisher is called Tricep Triple Tens (or TTTs in short) and it’s going to help you get that epic pump you’re looking for, as well as build out that lateral, medial & long head of the triceps!
Depending on how strong you are on each one of the three exercises, you should have a few different pairs of dumbbells lying around to get the most out of each movement.
So the reasoning behind this finisher is simple. You are going to perform 3 exercises back-to-back, without any rest in-between and each exercise will be placing emphasis on a different triceps head. This is going to ensure that at the END of your workout, your triceps will be completely exhausted and you are going to get the most amount of muscle breakdown for regrowth!
Dumbbell Skullcrusher (10 reps)
The first exercise you’re going to do is called a dumbbell skullcrusher and it will place a bit more emphasis on the lateral head of the triceps (the outside head). When it comes to form, there are a few key pointers you have to be aware of:
- Keep your palms facing each other throughout the movement.
- As you lower the dumbbells make sure you are keeping your elbows at one place, so you are only bending at the elbows.
- Come back to the top, getting that nice, tight tricep contraction.
- As the name suggests (Tricep Triple Tens), complete 10 reps of this exercise and immediately move on to the next.
Tate Press – On Incline (10 reps)
The next exercise you are going to do is called the Tate Press and you should preferably do it on an incline bench as this will allow you to get a bit more range of motion out of the exercise versus doing it on a flat bench. This movement is going to focus primarily on the medial head of the triceps.
Get on the starting position with the dumbbells touching each other, and then flare your elbows out and lower the weights to your chest. Extend/press through the elbows and bring the dumbbells back into the starting position. The dumbbells should always be touching each other. Perform 10 reps of this movement and move on to the next.
Single-Arm Overhead Extension (10 reps per arm)
The last exercise of this finisher is a simple single-arm overhead extension and this one is going to place the majority of the load on the long head of the triceps.
Choose a side to start with and get to the starting position of the exercise. Make sure your elbow is always pointing towards the ceiling, lower the dumbbell, getting a deep stretch for your triceps, and then go all the way back to the top. At the top of the movement, get a full extension and flex your triceps as hard as you can. Once you complete 10 reps on one side, move on to the other side and complete 10 reps as well.
As soon as you complete all 3 exercises, rest for 60 – 90 seconds and repeat the whole finisher TWO more times. So, ONE set is completing ALL 3 exercises!
Your Next Triceps Workout!
Next time you are in the gym, training triceps, try this workout and you won’t regret it.
- Close-Grip Bench Press (3 sets: 8 reps)
- Dips – Assisted or Weighted (3 sets: 8 reps)
- Cable Triceps Push-Down (3 sets: 8 reps)
- Tricep Triple Tens (3 sets: 10 reps per exercise)
By the time you finish this, you are going to be FRIED and you are going to love the growth you’ll get from doing these exercises!
For those of you who haven’t tried the MERCY 30s finisher for BICEPS check it out here:
If you guys have any questions or suggestions for future superset finishers, be sure to leave them down in the comment section below! Until next time!
