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Tricep In-Set Superset Using Rest-Pause for Building Arm Strength and Mass

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One of my very favorite tricep techniques is the in-set superset...basically, you're doing 2 exercise at the same time, alternating reps of each.

In this case, I'm using the lying tricep extension and the close-grip bench press. You keep the same grip on the bar and use the same weight and just alternate reps of each.

This is a GREAT tricep builder...one of the very best I've found because of how it hits pretty much all aspects of the triceps at once.

So I've paired THAT technique with another great technique...rest-pause training. There are a lot of ways to do rest-pause but bottom line, you do a set, take a brief rest then do a few more reps.

It gives your body time to clear out a few of the waste products and your muscle fibers to recuperate a little bit, which gives you the ability to get a few more reps. It's an excellent technique - got a full program based on it on the site here. Click here to check it out.

With this one, I'm doing 10 reps of the technique (which is basically 20 reps - 10 each of the extension and the press)...rest 20 seconds, then about 5 reps (which is basically 10), then just a couple of reps...then rep out with as many reps of the close-grip bench as you can.

The bench part is a bit stronger than the extension, so you'll be able to squeeze out more of just that one. It's a KILLER tricep combo that'll build tri's FAST.

I like to do these on the floor rather than on a bench because it's just so much easier to get into position and to set the weight back down. No safety issues and no spotter needed.

Top position...

Tricep In-Set Superset Using Rest-Pause for Building Arm Strength and Mass

Come down into extension then back up to top.

Tricep In-Set Superset Using Rest-Pause for Building Arm Strength and Mass

Tricep In-Set Superset Using Rest-Pause for Building Arm Strength and Mass

Now down into the close-grip bench press.

Tricep In-Set Superset Using Rest-Pause for Building Arm Strength and Mass

And press back up, then down into the extension again and keep going.

Remember, do about 10 reps of each exercise (alternating reps) then rest 20 seconds then as many more as you can (probably about 5) then rest 20 sec. then once more and rep out at the end with the press.

Enjoy!

 


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