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Exercises The Deltoid And Tricep

The following  Tricep  and deltoid strengthening exercises are designed to improve the strength of the deltoid  and Tricep muscles . Generally, they should only be performed provided they do not cause or increase pain.





DELTOIDS

  • A1 Seated Dumbbell Press
1 set X 80 lbs X 10 reps
  • A2 Seated “W Press” (press up and out with neutral/palms facing grip)
1 set X 50 lbs X 6-8 reps
  • B1 Seated Dumbbell Press
1 set X 80 lbs X 7 reps
  • B2 Arnold Presses (rotate hands; supinate to pronate while pressing up)
1 set X 50 lbs X 6- 8 reps
  • C1 Seated Dumbbell Press
1 set X 80 lbs X 6 reps
  • C2 Alternating Dumbbell Presses (left-right-left)
1 set X 50 lbs X 6-8 reps each arm
  • D1 Prone Incline bench 2 dumbbell front raise
3 sets X 25 lbs X 12 reps (strict)
  • D2 Prone incline bench dumbbell cross body lateral raise
3 sets X 15 lbs X 12, 11, 10 reps (slow and strict)
  • D3 Standing dumbbell side lateral raise
3 sets X 25 lbs X as many reps as possible (loose form)
  • E1 Prone incline bench reverse flyes (rear delt raise)
3 sets X 20 lbs X 15, 12, 12 X 3021 (strict)
  • F1 Resistance Band Forward Raises
3 sets  X 12, 11, 10 reps (slow and strict)

TRICEPS

  • A1 Seated Dumbbell tricep extension (behind head)
3 sets X 90, 85, 80 lbs X 10 reps, 10 reps, 10 reps
  • A2 2 Dumbbell Tricep Kickback
3 sets X 45 lbs X 12 reps, 10 reps, 10 reps
  • B1 Reverse grip pushdown
3 sets X 70 lbs X 12 reps X 3012 (squeeze hard! in contracted pos of each rep)
1 set 80, 90, 100 lbs X 6, 6, 6 reps (ascending set, change grip with each weight change: reverse grip, wide overhand grip, narrow overhand grip)