Killer Triceps Workout with Korean Bodybuilder D.C. Seo
We hope you survived Korean bodybuilder D.C. Seo’s EPIC BICEP WORKOUT we posted last month. Now, we’ve got the rest of your arms covered with this killer tricep workout. A lot of lifters do one day of both biceps and triceps and call it good. Not us. This tricep workout focuses solely on one muscle group and requires intense concentration and proper form to ensure results.
Get yourself stretched and warmed up and when you’re ready, let’s begin:
D.C. Seo’s Killer Tricep Workout
1. Cable Rope Pulldowns – 4 sets 15-20 reps
D.C. likes to start off with these since he uses a lightweight throughout his four sets. Using a lighter weight during this exercise helps keep your attention to form and act as a nice, steady warm up to your triceps. Remember to keep your elbows close to your body. Don’t flare them out to the sides. Concentrate on the flex in your tricep as it does all the work, not your back.
2. Overhead Rope Extensions, 4 sets, 12-15 reps
Next, we’re going to stay with the cable machine (let’s face it, sometimes getting time on the cable machine can be difficult in a crowded gym). Position yourself away from the machine and, keeping the rope on the highest setting, lean forward slightly and draw the weighted cable over your head. Again, keep your elbows straight and don’t move them. Let your triceps do all the work.
3. Single Arm Extensions, 4 sets, 15-20 reps
Yep. Still at the cable machine. Use it or lose it, right? Similar to our first exercise, we are now focusing on single arm tricep extensions. Adjust the weight as necessary to allow for a good, clean stretch of the tricep. Complete all the reps for each arm and let’s move on to the next exercise.
4. Lateral Tricep Press, 4 sets, 15-20 reps
This is one of D.C.’s most unique exercises. It’s using a chest press machine with a pull down attachment to work the triceps. Confused yet? Check out the video above to see the move in motion. Using the chest press with a narrow grip is similar to doing a laying-down close-grip bench press which will also shift the focus of muscle tension from your chest to your triceps. Give this one a shot and forget all the oddball looks you’ll get.
5. Dumbbell Skullcrushers, 4 sets, 15-20 reps
Our final exercise is a classic one. Let’s be honest, we’ve always loved the name: skullcrushers. There’s something amusingly dangerous in the name. Make sure you use light enough weight…because… well, we don’t want you to actually crush your skull. C’mon, folks. This movement is a very simple movement that most take for granted. We keep the rep count high so ensure that you feel the burn properly. At this point in the workout it should burn. Deeply.
Did you get through the workout? Don’t leave a comment just yet. Wait a day. Yes, wait a day. Tomorrow, when you’re unable to use your arms because of the intense soreness, then try to leave your comments. We’ll edit them appropriately. Join us again soon for D.C.’s next workout!
~~Get Fit Korea