Godfather of bodybuilding Charles Glass recently shared what he thinks are the two most important triceps exercises. The retired bodybuilding legend is one of the most respected coaches and has got the moniker ‘Godfather of bodybuilding’ due to his contribution to the evolution of the sport. Glass routinely shares content from his vast knowledge base and shared the video of these triceps exercises on his YouTube channel.
Overhead Extensions
The first of the two most important triceps exercises, Charles Glass advised performing overhead extensions keeping the pace slow and avoiding going too fast. In addition to that Charles Glass shared a practical tip to those who prefer to hold the extended position for a few seconds before releasing the stress on the muscles:
“It really depends on whether you have a spotter or not. Sometimes when you have to hold that position, you’re stuck!”
“So I’d rather keep it moving a little slower. It’s not a fast tempo. It’s a little slower tempo. When you do not have a spotter, worst thing you can do is hold us in a position and now you’re stuck,” Charles Glass said.
While speaking about the correct wrist position, Charles Glass advised keeping the wrists slightly curled forward and slowly letting them curl backward while extending the arm. According to the legendary coach, it is a great way to avoid carpal tunnel syndrome.
Exercise split and tips:
- Working sets 4 sets of 12, 12, 10, 10 reps
- Let it go over your head
- Push straight all the way out
- Contract the triceps
Also Read: Charles Glass Demonstrates Workout Routine To Achieve Slimmer Waist
Triceps Rope Pushdowns
Charles Glass started by explaining the correct way to push the rope down for this exercise. While many people tend to pull the arms away from one another after pushing the rope down, Charles Glass advised to simply rotate the wrists and maintain the distance between both the arms.
“You know, most of the exercises that you do for triceps, you always hit the inner head of the triceps. By rotating the wrists a little bit, you go toward that outer head so you’re working the whole way,” Charles Glass said.
Exercise split and tips:
- Working sets 4 sets of 12, 12, 10, 10 reps
- Push slightly towards the front
- Twist the rope at the bottom
- Do not pull apart
In addition to these two exercises, Charles Glass stressed the importance of drag curls to get the peak contraction of the biceps.
Courtesy of Charles Glass YouTube channel, you can watch the full video here:
