Published on May 7, 2018
What’s going on, SixPackAbs.com? Thomas DeLauer here – lead trainer and nutritionist on the channel and creator of Science-Based Six Pack – the world’s leading fasting protocol.
Today, I’m going to be focusing on another Time-Under-Tension workout – this time focusing on building up your triceps. I don’t know if you realized, but the tricep muscle makes up 2/3 of your arm, so when you only do bicep curls and exercises for the top third, you’re really only selling yourself short of building well-rounded arms.
Now, here’s the thing… It’s hard to safely train to failure on tricep movements, so today I’m gonna show you how to trick your mind into having your body act as its own spotter. Let’s get to it:
Exercise #1 – 0:53 – Laying Dumbbell Skullcrushers – To Failure.
Grab a light-weighted set of dumbbells to start. Lay down flat on the bench, letting your head rest towards the very top. Make sure your upper arms are perpendicular to the floor, letting the bottom half of your arm travel to your ears.
1:45 – Now, when you get towards the last few reps that become the hardest, rotate the dumbbells press them up, then have a slow, negative contraction with the dumbbells traveling back towards your ears again.
Exercise #2 – 2:30 – Lying Horizontal Single Arm Dumbbell Extensions
Grab a light-weighted dumbbell to start. Lay down flat on the bench, letting your head rest towards the very top. Make sure your upper arm is perpendicular to the floor, letting the bottom half of your arm travel across your between your chest and shoulder.
3:29 – When you start to fatigue yourself and the reps become difficult to finish, grab your wrist with your free hand and help start the movement from across your chest.
PRO TIP – 3:49 – Change up the incline angle on the flat bench.
This tip is great for hitting another area of the tricep and getting a different level of contraction and stretch at the top or the bottom.
There you have it, guys, 2 tricep exercise variations that you can start trying today in your arm workout. This goes to show that going to failure doesn’t necessarily mean letting a weight fall and potentially hurting yourself along with it. When you utilize time-under-tension, you are able to get an even better muscle-mind connection, emphasize your muscles stretching and contracting, along with build a great physique using a whole lot less, safe weight.
I go over how to utilize time-under-tension along with the most effective fasting protocol in the other video I just posted at Science-Based Six Pack – go there to see it now.
As always, keep it locked in here on the channel and, don’t forget: “Like” Share” & “Subscribe” to SixPackAbs.com.
I’ll see you next time,
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