2: Starting Out
Beginners are encouraged to try different movements, to get a feel for the exercises and ensure they’re working all three triceps heads. I recommend starting with machines to rehearse the basic motions before graduating to free weights. Just make sure you adjust the machine for your body’s dimensions.
Though jumping over to free weights will prove to be a challenge for your coordination, they’re better for building muscle in the long term. Start light to focus on proper form first, adding weight only when you can fully control the motion.
- Warm-up sets aren’t included; do as many as you need, but never take warm-ups to muscle failure.
- Choose a weight that allows you to reach muscle failure by the target rep listed.
1.Machine Triceps Extension3 sets, 12 reps (60-90 seconds rest)2.Dip Machine3 sets, 12 reps (60-90 seconds rest)3.Triceps Push-down – V-Bar Attachment3 sets, 12 reps (60-90 seconds rest)
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