Every guy who works out to reduce the amount of flab in his arm will want to check out this explosive workout suggestion for the triceps. The Triceps Superset is the recommended workout for the triceps from Jamie Alderton of the Grenade Workout Academy. Alderton served 7 years in the British Army, and afterwards he really concentrated on physical training. A quick look at the video will show you just how great his physique is. He won the British Novice Musclemania title as a beginner, and then he went on to become champion of the WBFF European Muscle Model competition. As you can see, he does have the credentials to back up his recommendations. He’s not just some anonymous self-proclaimed bodybuilding expert.
The video, of course, serves a couple of practical purposes as well. The first aim of the video is to demonstrate how to do the recommended exercises properly. You can even try to match his pace in real time once you master how to do all the exercises correctly.
Alderton starts by quickly demonstrating the exercises you need to do. There are only 3 exercises, so you should put some care into choosing your weight properly. It should be enough weight so that it’s not too easy, but not too heavy so you can do all the reps suggested here.
The sequence is very easy. You need to do 12 reps of each exercise in quick succession, followed by a short 30-second rest. Then start all over again. You have to do three sets all in all.
- For the first exercise, you’ll need a barbell with the desired weight along with a bench at the right height, so that your feet lie flat on the floor while your legs line up with your torso. Although the video doesn’t show it, it may be a good idea to have a spotter nearby when you lower the barbell right in front of your forehead. This is especially true if you’re a beginner. Make sure you get a good firm grip.
- For the triceps dip, you can use that same bench for your reps. Again, make sure you get a nice firm grip with your hands, because any slipping here can be painful. Make sure your feet are flat on the floor as well.
- The third exercise is a “negative” variation of the triceps dip. In this case, you jump up quickly to get the height, and then you slowly lower yourself in a controlled and smooth fashion. From the video, you can count about three seconds for the down motion, although you can just always match Alderton’s pace as he does the third exercise here. Once more, sweaty hands can be a problem, so make sure you get a good grip on the handle especially when you’re trying for a controlled descent.
Before you do these exercises, stretch your arms properly and that you also warm up. You can also check out other Jamie Alderton recommendations on Facebook, Twitter, and YouTube.
