The main function of the triceps is to extend the arm, around the elbow joint. This makes it a key muscle for any pushing movements, whether that be horizontally (bench press) or vertically (shoulder press), however, we can also isolate the extension motion around the elbow, without significant involvement from other muscle groups.

What is a Pre-Exhaustion Superset?

The pre-exhaustion superset, commonly used by bodybuilders, is when you use an isolated movement to pre-fatigue the agonist muscle (main mover or target muscle), to place more stress on it when performed in compound, multi-joint movement, to ‘prime’ it for further muscle damage and hypertrophy. Want to know more? Read our blog on What is a superset workout?

The Ultimate Pre-Exhaustion Tricep Superset

EZ Bar Skull Crusher (Single Joint)

• Lay on your back across a flat bench, holding an EZ Bar extended above your body, as if at the top of a close grip bench press.

• From there, simply think about keeping you elbow in a fixed position, while the bar and your hands rotate around it, almost as if you are doing an upside-down bicep curl

• Lower the weight to just above eye level before reversing the movement, extending your arms back to the start position

Key Tip - Don't flex your shoulders!

If your elbows move towards your face and up over your head, following your hands and the bar, then the movement becomes more of a pullover/skull crusher hybrid; neither one nor the other. This is why it is very important that the elbow remain fixed throughout, isolating the triceps as much as possible. 

Tricep Dips (Multi-Joint)

• Place Parallel Dip Bars approximately shoulder width apart to track the desired line of force from the triceps and pushing musculature.

• Mount the parallel bars carefully, creating tension in your upper body as you do so, so that you are stable in the top position.

• Take a breath and brace.

• Slowly lower yourself until your forearms are parallel with the floor before reversing the movement to come back up.

• Think about coming straight up and down, driving through the elbows during both the descent and the ascent, so as not to ‘dive bomb’ the way down.

Key Tip - Use resistance bands if it is too hard.

Instead of avoiding movements that are too hard, scale them to your capabilities. In this case, if dips are too hard for you, simply loop a Resistance Band laterally between the two parallel bars and put your knees across the top of the band once you have mounted the bars. This will assist you in the movement and delay the movement sticking point so that you no longer have to avoid tricep dips.

Make sure to give this pre-exhaustion superset a go to blast your triceps on your next upper body day.

Written by guest author Ewan Hammond.

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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength