EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
TRICEPS EXERCISES
CABLE PUSHDOWN (EZ BAR)
MUSCLE GROUPS TRAINED
Primary: Triceps
Secondary: N/A
TECHNIQUE CUES
-Lock elbows to the body
-Full elbow lockout with each rep
-Slight lean forward
-Avoid any movement from the shoulders
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
CABLE PUSHDOWN (ROPE)
MUSCLE GROUPS TRAINED
Primary: Triceps
Secondary: N/A
TECHNIQUE CUES
-Lock elbows to the body
-Full elbow lockout with each rep
-Slight lean forward
-Avoid any movement from the shoulders
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
DIPS
MUSCLE GROUPS TRAINED
Primary: Triceps, Chest
Secondary: Anterior Delts
TECHNIQUE CUES
-Lead movement with the chest
-Adjust grip width based on comfort and stimulus
RECOMMENDED REP RANGE
6-15
PROXIMITY TO FAILURE
1-2 RIR
PUSH UP (NARROW)
MUSCLE GROUPS TRAINED
Primary: Triceps
Secondary: Chest, Anterior Deltoids
TECHNIQUE CUES
-Place hands narrower than shoulder width
-Keep elbows tucked close by the side of the torso
-Brace core & squeeze glutes to maintain a neutral spine
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
SKULLCRUSHER (DUMBBELL)
MUSCLE GROUPS TRAINED
Primary: Triceps
Secondary: N/A
TECHNIQUE CUES
-Point elbows toward the ceiling
-Avoid flaring elbows out
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
SKULLCRUSHER (EZ BAR)
MUSCLE GROUPS TRAINED
Primary: Triceps
Secondary: N/A
TECHNIQUE CUES
-Control bar behind the forehead
-Avoid elbows flaring out significantly
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR