Kenneth Lo

10 BEST Triceps (Horseshoe) Exercises

January 31, 2020

Questions: How to grow your "HORSESHOE"?

 

Answers:

1. Do more reps.

2. Add more weight (intensity).

3. Changing the grips.

4. Changing exercises.

5. Changing TEMPO.

 

Example 1: Do more reps.

When you are doing Cable Triceps Pushdown, you do 5 more reps to failure until you cannot do one more rep. Fatigue your triceps.

 

Example 2: Add more weight (intensity).

If you used to do Dips x 10 reps x bodyweight. Today, you are going to lift additional 5kg to do 8 reps. 

 

Example 3: Changing the grips.

Cable Triceps Pushdown - You can use the ropes, straight handle with pronated/ supinated grip, 2 handles with reverse grip. 

 

Example 4:Changing exercises.

We have tons of exercises to build our triceps. Just be creative! 

 

Example 5: Changing TEMPO.

Dips - tempo 3111, 4010, 5010, 3211, 3010

 

 

Here are Ten TRICEPS exercises:

 

1. Dips

 

2. Cable Triceps Pushdown

 

3. 2-arms Cable Triceps Extension

 

4. Seated DB Overhead Triceps Extension

 

5. Cable Triceps Overhead Extension

 

6. 1-arm (Unilateral) Cable Triceps Kickback

 

7. 2-arms (Bilateral) DB Bent Over Triceps Kickback

 

8. 1-arm DB Overhead Press

 

9. Push-ups at Squat Rack

 

10. Diamond Push-ups⁣⁣⁣

 

 

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