Tip: Tricep 30's
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
Tip: Reverse-Grip Pushdown
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.
Tip: A Giant Set for Giant Triceps
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
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Tip: Lying Cuban Press
Use light weights and try this for overall shoulder health. You'll get some lower trap work too.
Tip: The 6 Keys to Big, Strong Triceps
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Tip: Face Pulls to Forehead
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
