Seated Lying Overhead Triceps Extension Combo

Why: To overload the triceps with 2 mass-building exercises back-to-back. This technique will provide different overhead angles to attack the triceps in one intense super set.
Execution: Seated Overhead Triceps Extension (first 6-8 reps)

Sit on a bench, brace your core and hold a barbell overhead. Keep your elbows tight and slowly bend them to lower the barbell back and behind your head until you reach a 90 degree bend at the elbow joint. Contract the triceps as you lift the barbell back up to starting position, repeat 6-8 reps and move right into the lying triceps extension.


Lie on the bench and move the barbell back so it is over your forehead with your arms straight (starting position). Bend your elbows and resist the weight as you lower it down and over your forehead until you reach a 90 degree bend at the elbow joint.

Visual Impact Muscle Building Program:Lying Overhead Triceps Extension (last 6-8 reps)
Tip: Keep your elbows locked in position and concentrate on only moving your forearms down and up during each rep to maximize triceps stimulation.
Overhead Kettle bell Triceps Extension

Why: To shock the triceps by offering a different challenge, with the weight hanging below the handle unlike with traditional dumbbells. This also improves functional power and grip strength, which is especially useful for sport specific conditioning.
Execution: Stand with your feet shoulder-width apart and your knees slightly bent, brace your core and hold a kettle bell overhead with the weight hanging below the handle. With your elbows locked in position, slowly bend them to lower the kettle bell back and behind your head until you reach a 90 degree bend at the elbow joint. Contract the triceps as you push the kettle bell back up to starting position.

Variation: Try this with one kettle bell in each hand to target the triceps individually, which will recruit more stabilizers and require greater coordination/control.