SHAPELY TRICEPS

by Nicole Cress

SHAPELY TRICEPS

If you are looking to develop beautiful shapely arms then you can not neglect the triceps! Tri’s are often paired with chest or shoulders and here are three exercises to finish off either workout to tax the triceps. As with all training, don’t forget about the mind muscle connection! Pay special attention to the notes on the right to increase the intensity of each exercise.

Machine or Regular Dips

  • 4 Sets
  • 8-10 Repetitions
  • Control the weight down focusing on tricep flexion as you go up.

Overhead Dumbbell Extension

  • 3 Sets
  • 25/20/15 Repetions
  • No lockout at the top, get a full stretch on every rep.

Rope Pressdowns

  • 3 Sets
  • 15/15/50 Repetions
  • On the last set do 50 reps and only pause for 5-10 seconds max if needed until you reach 50!
Nicole Cress
Nicole Cress

Health & Wellness Coach, NPC National Bikini Competitor, Team BeautyFit® Athlete

Nicole Cress is a health and wellness coach and the co-owner (with her husband, Allen Cress) of Maximum Performance Training, where she helps others reach their fitness goals through online coaching. She holds a degree in exercise science from Transylvania University and advocates living a balanced lifestyle, guiding her clients to focus on being whole and well in mind, body and spirit. She is the Founder of SheLifts Women’s Retreat. A national-level bikini competitor who has been competing since 2010, Nicole is also a Team BeautyFit-sponsored athlete with a mission to help women feel beautiful inside and out.


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