Triceps Training: Pressed For Time Triceps Super Set Combo
Triceps Training doesn’t have to be complicated, or take all day.
Triceps Training will BUST your Shirt Sleeves!
Say you got 20 minutes, in and out of the gym. But you gotta smoke ‘em Tris …
What to do?
No sweat, just ask Mark, he’ll know what to do! 
Mark knows about Triceps Training!
Imagine you want to comb your hair … but you can’t! Your elbows will just not bend that far! That’s because yesterday, you tried Mark’s “Pressed For Time Triceps Training”!
Let’s check it out:
Ok, one of the most effective Triceps exercises that I know on this very planet earth is the “Dumbbell-Pullover-Triceps Press Combo”.
It overloads the Triceps, especially the Long Head (which some call the “Lazy Head”, because it’s kinda hard to activate) like nobody’s business.
To make the whole thing even more effective, we will combine this “Combo”-Move with some Dumbbell Triceps Extensions in one awesome, triceps blasting, pumping, burning, killer Super-Set!
Ok, Ok, I’m calm, I’m calm …
Here’s what you need and how to do it:
You need 1 flat bench, and 1 dumbbell, ca. 25% of your bench press max.
So if your best bench is a 100kg, you take a 25kg dumbbell. That’s all you need for the whole triceps workout!
You know dumbbell pullovers? Lay on the flat bench, face up. Press the dumbbell up with both hands on the handle (so one end of the dumbbell will point at your face) Don’t let go now! Otherwise you might have “Weider” imprinted on the forehead, only in mirror writing! LoL! Geeeeezz I’m funny! 
Now, an ordinary Pullover means you lower that weight back over your head towards the floor, then bring it back to the starting position, all whilst keeping the elbows at a constant, approx. 30° angle.
Not in this version.
Here you extend the elbows fully during the latter part of the movement, as you approach top position. So it’s a combo of pullover and triceps press, really.
Try to hit some 15-20 reps at least, using a steady 1010 tempo (meaning one second down and one second up, no pause.)
If you got the right weight, rep 20 should be hard to do.
Hold the weight up there for a 10-15 seconds breather, then it’s the merciless finish:
Now you lower the dumbbell to one side of your head, flexing them elbows and keeping them pointing upwards (that means the only joint moving much here is the elbow, or in other words the forearms move, nothing else). Essentially you’re doing a dumbbell triceps press, just with one dumbbell instead of two.
If you’re good, you squeeze in another 5 reps … each side! So it’s 5, another breather, and again 5, lowering the weight to the other side of the head.
Now a two minute break, repeat for 2-4 more sets (3-5 sets total), done, you’re outta here! A 20-Minute-Tops Triceps Training!
Here’s the Demo Video:
That’s a Blooper in the Video: I say 10%, whereas it should be more like 25%. Oooops!
Remember to hold your mobile to the opposite ear and don’t be surprised if you can’t pick your nose for the next few days!
Mark
P.S.
I did the video yesterday, and today I’m sore like a mother! 
And not only in the long head of the triceps, , also in the upper back, and in the chest!
A true combo/compound move, it smokes 3 body parts, all at once! Throw in some biceps and you’re done for the whole upper body, in some 20 minutes total … talk about time-economy: it gets the job done, and fast!
Have a Good One!
8 Comments
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Luckily I’ve got good tricep genes so I don’t really need to worry about which tricep exercises to perform, but these sound insane though
Where do you buy Triceps Jeans?
They are! They’re as effective as they get, and like I said also very time-efficient: win win, best of all worlds!
Mark
I always get a weird pain when I do dumbbell pullovers. Explanation?
Hey Srdjan,
Good to hear from you!
Can you specify “weird pain”? And exactly where?
If it’s in the anterior shoulder it might be a little bit of impingement, then I’d recommend to get it treated (http://www.activerelease.com/) and not go so far down. You can also try different grips/handles, for example an EZ Bar or ropes on a low pulley.
Please let me know!
Mark
I have a variation you may want to try. I use the easy curl bar. I Do a skull crusher, then reach back like you do in a pull over. From there I return to the end skull crusher position and extend my arms back to the start position. Follor that with a press and you have one killer triceps exercise.
Give it a try and let me know what you think.
Hey Jason!
Sounds like one mean super combo move! I might check it out today even, will let you know!
Mark
Mark, love the blog and your info. Thanks for starting it and sharing your knowledge!
Man Yavor, my pleasure dude, and thanks for the comment!
Mark