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The Art of Tricep Supersets: Efficient Training Techniques for Pumped and Defined Arms

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The Art of Tricep Supersets: Efficient Training Techniques for Pumped and Defined Arms
Table Of Contents
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One of the best workouts to maximize your time at the gym and get a toned, defined upper arms is through tricep supersets. It's an easy way to get more out of every exercise when you're pumping iron.

With a few simple tips on form and technique, we'll help show you how to make those arms look their very best with less effort than ever before! And who needs rest when you can supercharge your workout with supersets?

This form of strength training has you going from one exercise to another without a pause for rest. You may take a quick break to catch your breath or maintain hydration between exercise sets, but who needs extended downtime? Not you, definitely!

Do you even know the best part? More gains in less time! Yes, you read that right - shorter exercise sessions can lead to significant gains in muscle, cardiac health, and more. So, are you ready to supersize your workout? Let's do this.

What Is a Superset

What is a Superset

Get ready to double up your workout without doubling your rest time, thanks to supersetting-a technique where you tackle two exercises back to back before taking a well-deserved break.

It's like a two-for-one deal, except it's for your gains instead of groceries. So, power through those reps and save time for the things that truly matter. 

Arnold Schwarzenegger, an all-time famous retired professional bodybuilder, recommends performing supersets on occasions when the goal is increased muscularity in a short period, such as pre-contest preparation. 

He outlined his views on using tricep supersets in his book The New Encyclopedia of Modern Bodybuilding:

"Supersetting two triceps exercises is an excellent method of obtaining maximum results from a minimum investment of time." ~Arnold Schwarzenegger

Now when it comes to supersets, there are two ways to achieve them: working opposing muscle groups or targeting the same muscle group. 

But before you make a decision that could significantly impact your gains, know that both methods are worlds apart regarding results. 

So, make no hurry to choose yours before knowing. And worry not we will discuss the types in detail in the coming sections.

Types of Supersets

Types of Supersets

Get ready to flex those muscles and show off your gains - it's time to talk about weight training sets and reps! Each set comprises multiple reps, which are individual instances of said exercise.

Let's use bicep curls as an example. If you do 10 in a row, that's considered one set of 10 reps. And each curl you do is a rep in itself. But what if we told you it would get even better? That's right - say hello to the superset.

A superset can be a combo of exercises, like 10 bicep curls followed by 10 triceps extensions. Or, switch it up and do 10 pushups followed by 10 dumbbell bench presses. The options are endless!

So pump up those jams, grab some weights, and get ready to crush those sets and reps like the gym warrior you are.

Opposing Muscle Groups

This technique involves working two different body areas in a row, like hitting your upper body with a bench press, then hopping over to your lower body with a leg press. Or, switch it up by working opposing muscle groups - think bench press for the chest, paired with seated rows for the back.

Opposing muscle supersets will challenge your muscles and improve your heart health, making them similar to circuit training. But don't worry; you'll get plenty of bang for your buck with two exercises at a time - no need to stop and catch your breath!

Same Muscle Group

Do you know what's better than one workout? Two workouts in one! Get ready to supercharge your fitness routine with superset workouts. Here's how it works: pick two exercises that target the same muscles and do them one after the other without taking a break.

And if you are a fan of bionic quads, try squats followed by quadriceps extensions. Supersets take your workout to the next level by intensifying the burn and honing in on specific areas. Time to get ready to sweat and see results like never before! But whatever you choose, the benefits will be marvelous! Want to know more about how they can benefit you? Read on!

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Benefits of Supersets

Get ready to level up your workout game with supersets! Not for the faint of heart, these power moves will test your endurance and strength. No breaks between sets means you'll feel the burn, but trust us; it's worth it. 

Challenge yourself and see the results in no time with supersets! But before proceeding, don't forget to take your pre-workout to avail a maximum of your triceps superset exercises.

The DMoose offers a Pre Workout Powder that can improve your concentration throughout the workout, promotes energy soaring levels, and combats mental fatigue for longer. But you can avail of all these benefits only if you grab it before it runs out of stock!

Easy to Set Up a Workout

Studies show that doing two workouts in quick succession can boost your overall efficiency and help you reach your fitness faster. Simply choose two workouts for muscles and complete them back-to-back. Supersets should be followed by a 30 to 60-second break.

Increases the Variety of Your Exercises

You're not required to exercise the same muscle group twice. You can exercise opposing muscle groups or even two entirely distinct body parts to achieve your goals.

Increases the Intensity

When you select supersets that use different exercises to target the same muscle, you'll increase the intensity of your workout and somewhat alter how your muscles are recruited, giving the impression that you're performing a brand-new set of exercises.

Makes Things Interesting & Saves Time

Supersetting can increase the challenge and interest of weight training if you've been doing straight sets for a while. Switching exercises without a break will make your workouts shorter and more effective.

Overloads Your Muscles

You can overload your muscles without heavy weights by performing successive exercises targeting the same muscle. This is excellent if you lack a spotter or want to avoid lifting particularly high weights.

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How to Add Supersets to Your Workout

How to Add Supersets to Your Workout

You can now add an extra oomph to your workout by performing supersets! But before diving headfirst, take it slow and steady to prevent pesky injuries and muscle fatigue.

Start by alternating muscle groups - try an upper body set followed by a lower body set or switch between the chest and back workouts. Your muscles will thank you, and your routine will be all the stronger for it!

Alright, fitness fanatics! Once you've built a solid foundation, it's time to step up your workout with some of the same muscle group supersets. Take box jumps and chair poses, for example; P.S. are killer exercises that work your quadriceps.

But don't let that muscle fatigue get you down. Listen to how your body responds and take a break if needed. Ready, set, superset! After all this, you must seek an excellent way to overcome muscle fatigue. Well, we have solved it for you.

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Best Triceps Supersets Exercises

Why not give you some options, fitness lovers? Look no further if you're searching for a killer tricep workout routine. We have the best triceps supersets exercises that'll have you flex those muscles quickly. Let's say goodbye to those dreaded bat wings and hello to toned, defined arms. Let's get swole!

Tricep Dip

Tricep Dip

Why It Works: This easy-to-master exercise requires a bench, chair, or some floor space. Not only is it easy, but it's also one of the most bang-for-your-buck moves out there. Get toned arms and ready to show off in no time!

How to Do It:

  • Sit on the edge of a bench or on the floor with your legs extended out in front of you. Place your hands just outside of your hips on the edge of the bench or floor, fingers pointing towards your feet.
  • Slide your buttocks off the bench or lift it from the floor while keeping your hands firmly in place. Begin to lower your body towards the floor by bending your elbows.
  • Continue lowering your body until your arms form a 90-degree angle.
  • Now push your body back up using your arms and squeezing your triceps at the top. Be sure to keep your hips level throughout the movement.
  • Continue for the desired number of reps.

Prescription: 2 sets of 10 reps

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Dumbbell Skull Crusher

Dumbbell Skull Crusher

Why It Works: This exercise significantly boosts your triceps and strengthens the connection between your upper back and those guns. Get ready to crush skulls and triceps at the same time!

Now if you are thinking about the triceps dumbbell superset, you can also go for it, but the skull crusher activates all three heads of the triceps, so it is more effective in this sense. So, if you want to focus on all three heads, you can opt for the former one. It all depends on your priority.

How to Do It:

  • Start by lying down on a flat bench with your feet flat on the ground. Make sure your head is firmly supported by the bench.
  • Hold a dumbbell in each hand with your arms fully extended above you. Your palms should be facing each other and the dumbbells should be nearly touching.
  • Slowly bend your elbows, lowering the dumbbells towards your forehead. Keep your upper arms stationary throughout the movement.
  • Once the dumbbells are near your forehead (hence the name 'skull crusher'), pause for a moment, then use your triceps to extend your arms back to the starting position.
  • Continue for the desired number of reps

Prescription: 2 sets of 10 reps

Cable Crossover Triceps Pulldown

Cable Corssover Tricep Pulldown

Why It Works: With this triceps superset push-down exercise, you can sculpt your triceps like a Greek god and reap multiple benefits for your back and shoulders. Plus, since it's a pulling motion, you can squeeze it between two push exercises and keep the gains rolling non-stop.

How to Do It:

  • Stand at the center of a cable crossover machine. Make sure the pulleys are set at the highest level.
  • Grab the handles or rope attachments of the cables with a neutral grip (palms facing each other). Your hands should be at shoulder level and elbows bent.
  • Stand with your feet shoulder-width apart for balance. Your torso should be straight, and your knees slightly bent.
  • Extend your arms straight down by your sides, contracting your triceps as you do so.
  • Hold the position for a moment at the bottom of the movement, then slowly return the handles back up to the starting position as you control the resistance.
  • Continue this movement for the desired number of repetitions.

Prescription: 2 sets of 10 reps

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Overhead Cable Tricep Extension

Overhead Cable Tricep Extension

Why It Works: This versatile exercise targets the long head of the triceps muscle, which is crucial for upper body strength and aesthetics. The overhead position stretches the tricep, allowing for a more significant contraction with each rep. When performed correctly, this dynamic movement not only isolates and builds your triceps but also aids in shoulder stability and mobility

How to Do It:

  • Stand with your back to a cable machine, feet hip-width apart for stability.
  • Reach overhead and grab the cable handle or rope attachment with both hands. Your palms should be facing each other.
  • Keep your elbows close to your head and bent at about 90 degrees..
  • Push your hands up by fully extending your arms, keeping your upper arms stationary. The movement should happen at the elbow joint, contracting your triceps as you push up.
  • At the peak of the movement, pause for a moment, then slowly return the handle back to the starting position, maintaining control throughout.
  • Continue this movement for your desired number of repetitions.
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A Word From DMoose

So, gym warriors, even if you perform a tricep superset at home before you go all-in on supersets and brag to your friends about your ultimate gain, speak with a healthcare provider to avoid unnecessary injuries. We all want to save time and look good, but let's be wise. Trust us; your ripped muscles won't thank you if you're sidelined with an injury.

But if you're a fit individual who feels invincible (hey, you do you), supersets can boost your workout. Muscles-on-muscles action is a challenge for your body, and who doesn't love a good confidence surge? So, go forth and conquer (sensibly).

Conclusion

Add spice to your gym routine with tricep supersets that will tone those upper arms quickly! It's simple-two exercises back to back without rest for maximum results in minimal time.

You can even target those pesky triceps by working opposing muscle groups or double down and focus entirely on the same muscle group. The benefits are endless - faster fitness goals, improved efficiency, and a more efficient workout.

Plus, you'll intensify your workout, challenge your muscles, and zero in on those areas you've been dying to tackle. Just keep in mind - proper care and technique are critical to avoid any unwanted injuries. Get ready to boost your confidence and gym performance with these game-changing supersets!

Article Sources

  • Weakley, Jonathon J. S., et al. "The Effects of Traditional, Superset, and Tri-Set Resistance Training Structures on Perceived Intensity and Physiological Responses." European Journal of Applied Physiology, vol. 117, no. 9, Sept. 2017, pp. 1877-89. Springer Link, https://doi.org/10.1007/s00421-017-3680-3
  • Hussain, Jawad, et al. "Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise." Frontiers in Physiology, vol. 11, Feb. 2020, p. 112. PubMed Central, https://doi.org/10.3389/fphys.2020.00112.

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