Extra workouts- triceps


I train my triceps several times per week, usually between 2 and 4 sessions. 2 of these sessions are full workouts and the rest are extra workouts.

Today was an example of an extra workout. I use these sessions to get some extra work in. But I am conscious of recovery so I use a range of machines, bands and cables. The reps are higher. Today I hit:

Machine close grip bench press- I worked up to 8 plates for 15 reps. In total I did 5 sets of 15 reps (total 75 reps)
Band pushdowns. I choked a green band over the power rack and did 5 sets of 25 reps. (total 125 reps).
Rope pushdowns. 4 sets of 25 reps. (total 100 reps).
Overhead rope extensions. 4 sets of 25 reps. (total 100 reps).

That’s a total of 300 reps in about 25 minutes. The weights were light but the reps were obviously higher than if I were doing a major tricep workout.

The video below shows an example of each movement. I think extra tricep work is underrated. You need to monitor recovery of course but extra workouts have certainly helped my bench and tricep development. Think variety and use lots of different movements.

bigger stronger smarter

  1. #1 by Gymrat on March 21, 2012 - 10:38 am

    Hey Craig,

    I like the idea of extra workouts.
    My problem is my elbow joints are killing me, it’s getting to the point where I can’t train.

    What can I do here? You must of had some issues at one point.

    GR

    • #2 by bigger stronger smarter on March 21, 2012 - 7:02 pm

      The first issue is to determine what the cause is. If it is something like low bar squats then you should stop doing this and let the inflammation settle down. Treatment for me is ice and anti-inflammatory medication such as Voltaren.

      From a preventive point of view I suggest you ice the joints after you train, increase flexibility and stay away from movements which irritate (if possible).

      High rep band pushdowns are another good way to prevent future discomfort.

      Your first priority is to get rid of the pain and active rest is the first step.

      Cheers

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