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  • bjbj Mike Chang: Hey, what s up guys? This is Mike Chang with sixpackshortcuts.com and

  • we are doing big ass arm day today. So we are at my buddy s gym, private gym, really

  • simple. Got some barbells and dumbbells, heavy ass weight, and in big ass arm today we are

  • going to be working on big ass triceps. So follow me. We are going to be doing three

  • exercises today. First one is going to be Skull Crushers and I just have a barbell right

  • here. You can do this with straight bar or you can do this with easy curl bar. And next

  • exercise we are going to walk over here. This is just a basic simple pull up station, and

  • pretty much every gym has it. We are going to be using the dip bars. We are going to

  • do dips and then afterwards we are going to go to the bench-press and we are going to

  • do close grip bench. So let s make sure you get your form right before we build big ass

  • arms and not get a big ass injury. Alright let s do it. So with skull crushers, there

  • is a lot different ways that people do skull crushers and I have pretty much experimented

  • with all of them and what I have found to be really, really effective. I am going to

  • show you two ways. So most people they do a skull crusher. They come down to their skull

  • or their forehead. They go like this and then they come back up. Well that is the proper

  • form of how to do a skull crusher, but you want to go ahead and make sure you get a good

  • stretch on your muscles and your triceps that s what going to make them bigger if it is

  • that full right posture. So instead of going to your forehead, you are going to go above

  • your forehead, above your head, right here and then come back up. It is going to look

  • like this. Just like that. Now, what I recently have been doing now to really go ahead and

  • bring out those triceps to get more range of motion so I can work on more triceps is

  • I come to here and prepared to give that extra stretch, back to here and then I come up.

  • So I am going to go and show you that again. Come down above your head, go ahead and get

  • that stretch and then one movement back up. So it is almost like two movements going down

  • and one movement going up. So I am going to do a few reps to show you. That works and

  • good buddy of mine name is Moe New York showed me that. Dude has some sick, sick ass arms,

  • huge triceps. He showed me how to do those. I have been doing those now. Really, really

  • good. I can really feel those in my triceps. So thanks a lot Moe. And even though the weight

  • is not very heavy, but when you get that full range like that it really, really works your

  • triceps. So you want to go ahead and do a superset between the skull crushers and dips.

  • So this is pretty basic. On here, a lot of guys like to go all the way down to where

  • their elbows are way beyond 90. Personally for me it is a lot of stress on my shoulders

  • and I feel some stress here on the elbows also. So personally for me I go by 90 degrees.

  • It is up to you. If you are really, really flexible you can come down a little more.

  • I would probably recommend even though a full range of motion is good, but when it comes

  • to like dips you probably want to stay at about 90 just to be safe, as we do it. And

  • if doesn t hurt right now and you can do it, it is probably only a matter of time before

  • it starts to hurt and you are going to have to limit your range of motion anyways. And

  • then when you do you are also little injured. So you want to be safe, stick with my 90 degrees

  • here and just come back up. Just like that. So on your dips you want to do pretty much

  • as many as you can. You can go to failure. On your skull crushers you want to go with

  • about six sets. So six sets total, six sets of about 8 reps, 8-10 reps. When you come

  • to your dips either go to failure or go to about 10-15 reps. And if you feel like you

  • can do about 30 reps because you are very, very light you can always go ahead and grab

  • one of those weight belts and hang like a dumbbell on there or plate on there and you

  • can do more reps or more weight. So make sure you do six super sets nonstop, back and forth

  • with no rest, six sets total and after that you can come to bench-press. We are going

  • to go with the closed press bench. Alright, so on a closed press bench you want to make

  • sure that your grip is everybody has a little different. Ideally for me I like to grab about

  • six inches apart. Some people like to go little closer. The closer it is the more triceps

  • it works, but at the same time the more pressure on your wrist. So ideally I would say if you

  • have weak wrists or if it doesn t really feel right, the farthest out you want to go before

  • you starting working too much on your chest is probably about 12 inches. So 12 inches

  • is about right here. If you go any more than 12 inches it is almost like a regular bench-press

  • and even though it will work your triceps, it is going to work too much of your chest.

  • You may want to go and do another exercise. But a close grip bench if you can hold it

  • to about 6 inches apart that s perfect and it is going to really, really bring up the

  • triceps. It is a really good mass builder for big ass arms. Alright so lift it up. You

  • have to come down and keep your elbows slightly tucked in and right back up. Okay you don

  • t need to flare your elbows out like that, keep it tucked in and back up. So close grip

  • bench you want to do about 4 sets and about 8-10 repetition. So that s a little light

  • for me so I probably have to go up a little more weight. If you haven t done it before

  • test it out, always start off like work your way up in pyramid of weights until you find

  • a weight that you can do comfortably about 8-10 reps especially if you don t have a spot

  • mixture of the pyramid up. Next thing you want to do is to get one of those guys that

  • put on too much weight and fall off the bench and thereby stare at you and you kind of feel

  • weird. So make sure you pyramid up so it is safer and you will find that weight level

  • that s good for you. So six sets, supersets back and forth. 4 sets of close grip bench-press

  • and your triceps are going to be toasted. Watch the next videos next time on big ass

  • arm day for big biceps. For more workouts and nutrition videos go to the website, sixpackshortcuts.com

  • and I will see you guys in the next video. Peace! gd[# [Content_Types].xml #!MB ;c=1

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  • Normal.dotm Mike Naydeck Microsoft Macintosh Word TransCloud Tricep Torture Routine Title

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bjbj Mike Chang: Hey, what s up guys? This is Mike Chang with sixpackshortcuts.com and

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