Triceps Workout Exercise for Women

• 34.3% increase in ten-rep max in full range of motion! (see above)
• gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
• gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
• lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.

>> Click here for Pete Sisco's Maximum Strength Program <<

Skull Crusher Exercise Form

Step #1 - I recommend starting with free weights, using the EZ curl bar for skulls. After you grab the bar lie back on a flat bench with your feet flat on the floor.

Step #2 - Using a narrow and prone grip, slightly less than shoulder-width, position the bar over your chest area.

Step #3 - Bend your elbows and allow the weight to lower to your forehead. NOTE: As you lower the weight allow ONLY your elbows to bend in the direction the weight is lowering. Your elbows should not sway out; they must stay aligned with your body.

Step #4 - From the lowered position, use your triceps muscle to contract and bring the weight back to the starting position. As the bar reaches the top of the movement, contract the triceps hard.

Step #5 - Repeat steps 3 and 4 for the designated reps in that set.

One-Month Triceps Blast Workout

Note: each week's triceps workout involves different training principles. Please read below the training workout for how to include each training principle each week.

Week #1

Warm-up Parallel bar dips 3 x 10
EZ bar skulls 3 x 10 (DS)
DB overhead ext 3 x 10 (DS)
Pushdowns 2 x 40

Week #2

Warm-up
EZ bar decline skulls 3 x 8 (TS)
Close-grip press 3 x 8 (TS)
Reverse-grip pulldown 3 x 8 (TS)

Week #3

Warm-up
EZ bar overhead ext (21s)
Parallel bar dips (21s)
DB skulls (21s)

Week #4

Warm up
Close-grip press (Neg)
Reverse-grip overhead ext (Neg)
Kickbacks (Neg)
Skulls 2 x 40

Drop Sets (DS) - Drops sets involve doing as many repetitions as you can and begin decreasing the poundage as you hit muscular failure. Keep this process going until you can't do one more rep.

Tri-Sets (TS) - A tri-set is using three consecutive exercises for the same body part. Tri-sets take a lot of strength and energy to complete all three in a consecutive manner, so be sure to keep weight poundage within reason. Rest two to three minutes and then do 2-3 more tri-sets.

Twenty-ones or 21s - Twenty-ones is a training principle in which one set is broken up into 3 different segments of 7 that total 21. The three different aspects of the full set involve 2 partials sets and one full range of motion set.

Negatives - Eccentric contractions are the lengthening of the muscle. This is also known as the negative. The aid of a spotter is helpful when doing negatives. Use about 35% more weight than you use on a concentric lift. Explode the weight up and focus on the downward phase of the lift, keeping your lifting pace slow and controlled.

Close-grip press - Lower the bar to your chest slowly and have a spotter help lift it back to the starting point. Rest 2-3 minutes and repeats

Conclusion

The above triceps workout is a great shocker to get you started for advanced triceps training. Once you are able to feel the muscle move through the movements, you will be better able to handle heavier weight with minimal sets and reps to further advance growth.

Your goal for growth in the gym is to simply tear the muscle down so it can rebuild into a stronger unit.

>> Click here for Karen Sessions Lose Weight Forever Program

>> Click here for Karen Sessions Cellulite Cure Program

Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

Click here for the Bowflex Revolution