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hi guys my name is chris and welcome to
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another myprotein masterclass video in
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this video we're going to cover how to
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work the back of your arms or more
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accurately the triceps
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to start off we'll discuss the most
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common exercise used to work the triceps
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which is the cable tricep extension most
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people do this exercise because it does
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directly target the triceps in an
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isolated form but there's also a lot of
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common errors that would come when
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working this kind of movement we'd often
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see things like a straight bar a rope or
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other attachments being pulled down
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through the mid-range of the triceps to
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try and get that contraction at the
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bottom and then although these types of
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exercises with the cable and different
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attachments are very useful they only
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focus on the mid-range of the triceps
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and the tricep heads work in a lot of
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different directions a lot of people
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don't realize that so they stay just in
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this mid-range the whole time if we're
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to change the exercises and trying to
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work through the full range of motion
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we'd get far better development so other
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examples of movements we could use still
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on the cable would be potentially
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to two ropes we often see people using a
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single rope in the gym to tricep
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extension which is slightly flawed
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because it's going to hit your body and
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stop if we use two ropes we're able to
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go a lot further past
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and then we fully shorten the triceps so
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the best place to start is with the
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cable tricep extension a lot of people
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make the common error of not fully using
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the movement so i get clients often to
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lean into the machine more lean into the
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cable and try and get as much elbow
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flexion as possible to allow a full
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stretch position for this movement and
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gain the greatest range of motion
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possible the next aspect to consider
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would be choosing a compound movement
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for example a dip we're going to use
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multiple muscles allowing us to load the
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exercise up a little bit heavier and
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really try and put some stress through
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the triceps whilst involving other
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muscles too although isolation movements
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are fantastic they only have a limited
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amount of load that we can use because
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they're single joint single muscle
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exercises so by using something like a
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dip we can go a lot heavier and really
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gain strength and size in that area that
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then would have a carry over to all
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other exercises in our upper body when
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it comes to dips a great place to start
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would be a bench dip to do this we'd get
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a flat bench and make sure we're putting
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our hands behind us sliding just off the
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edge of the bench and then focus on the
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elbow bending as we go down driving back
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up through the triceps which actually is
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a very easy way to hit the movement
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correctly two things look out for that
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could cause problems with this movement
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as if you sit too far away your hips are
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forward pushing your shoulder back you
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get a lot of pain in the front of the
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shoulder because the force is being
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not through the elbow on the tricep then
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the next point would be if your wrists
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are too far back and bent back
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not on the edge of the bench grabbing
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hold you obviously need a nice straight
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wrist when performing any kind of
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movement if it's bent in an awkward
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position anyway it will put forth into
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the wrong direction once you become
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comfortable with this type of dip a
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great way to aggressive movement would
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be to take yourself over to the assisted
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where you can add some resistance to
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take weight away from your body weight
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so you're not going straight from the
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bench to a full body weight dip you go
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into an assisted version of the movement
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that then allows you to progress it over
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time as you get stronger you can reduce
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the assistance needed until you're able
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to perform a full body weight dip
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when putting together a complete tricep
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workout we never want to forget overhead
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tricep movements so for example an
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overhead trip extension with a cable or
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dumbbell after many years working with
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clients i suggest moving away from
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barbell tap movements that put you in a
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fixed position and cause unnecessary
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stress to the elbow and try and move
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a more natural position for example here
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with a cable where we really focus on
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the movement pulling into the bottom of
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the tricep really tightening that area
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up and gaining that little bit of
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contraction that you're not able to do
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from other types of movements we've
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already covered so guys in summary when
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putting together a complete tricep
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workout to really strengthen and tighten
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up the area you want to make sure that
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you don't just focus on cable movements
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in that mid-range but you choose at
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least one exercise from each of the
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categories covered in this video that
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brings us to the end another my protein
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masterclass video on how to tighten up
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and strengthen your triceps on the back
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of your arm don't forget if you've got
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any questions drop in the comments box
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below make sure you give this video a
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like and subscribe to my protein youtube
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channel where you can find lots of tips
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and tricks just like this
