You may have never heard of Ronnie Coleman before, but if you have ever seen his body, then you will know exactly why he is one of the most sought-after trainers today. His six-pack abs are something that is truly inspiring to many. But his amazing tricep workouts are what make people sit up and take notice. Here is a look at the Ronnie Coleman tricep workout.
Ronnie Coleman Tricep Workout
Ronnie Coleman’s triceps exercises are some of the hardest on the planet. But like with most things, there is a way to do them correctly and get the results you desire. Here is a look at what goes into the Ronnie Coleman workout.
Long head Decline Triceps Exercises
These exercises are done with the long head down in a decline fashion. This helps to isolate the tricep muscles much better than doing them flat. Also, keep in mind that the key to performing these exercises is to not fully extend the arm at the bottom of the movement. You want to keep it close to your body at all times throughout the entire workout.
Normal Leg Press
Here is another great exercise to help build up those tricep muscles. This works the vast lateral. The vast lateral controls the motion of the arm and gluteus maximus. It’s important to keep the back straight throughout the entire workout. Some great tricep exercises for this area are the wide-grip pull-ups or the wide-leg curls. Both of these work well with the regular leg press.
A tricep workout with vertical or lateral head dips is great for the triceps also. The triceps play a very important role in almost every lift you do. Also, they help to stabilize the arms. These types of dips can be done with dumbbells or barbells.
Normal Dumbbell French Press
This particular exercise is very similar to the last one we did for the biceps and forearms. I would still recommend using dumbbells, though. This type of workout works out the whole arm. Keep in mind that with a biceps and forearms workout, you should always include the lifting of heavier weights.
Long Head Decline Press
Here, you are going to perform a two-handed decline with both hands. This is another great tricep exercise that will really give your arms a good workout. To complete this, you want to lay flat on your back and then raise your legs up in the air. You want to lower the legs slowly until your thighs are at or below your knees.
Basic DB French Press
Here are three tricep exercises that I feel are absolutely essential parts of any good tricep workout. They work out the chest, lower body, and forearms. They can be easily performed with a barbell or dumbbells. The final two exercises will not only give you a great workout but will also help protect your triceps from becoming weak.
– Basic DB French Press – Here are three tricep exercises that I feel are essential parts of any good tricep workout. They work out the chest, lower body, and forearms. They can be easily performed with a barbell or dumbbells. The final two exercises will not only give you a great workout but will also help protect your triceps from becoming weak. Here are the three main variations of the basic DB French press.
This is done by lying down with a barbell on your shoulders. Place your hand behind your neck and grip the bar with your shoulder width forward. Raise your body straight up until your elbows are locked out in front of you. Lower down slowly and repeat for as many reps as you can. This exercise works out the long head, lateral head, and ulnar part of your triceps.
Lateral Head Military
This is another great triceps exercise that you can do. To do this, stand straight up with a dumbbell in each hand. Place your feet on the ground. Next, cross your arms over your chest so that your hands are facing each other. Now perform a standard dumbbell press, lowering your body until it is at least shoulder-width apart from your legs.
Lateral and Long Head Dumbbell Press
Do the standard dumbbell press while sitting in a chair. Now, raise your legs and extend your arms towards your thighs. Make sure your palms are facing your thighs when your palms are facing your knees. Now perform the standard DB french press while your arms are extended towards your sides. This is another great triceps workout that will help protect and grow your triceps.