Yesterday I did a Shoulder/Tricep session at Gold’s Gym- it was a quiet time in the gym which is how I like it!
For my ‘Bodybuilding’ style sessions I tend to focus on one muscle group but include another to utilize my time in the gym as much as possible. This 2 part series was at the end of the complete session and I did 3 rounds- 20 reps the 1st exercise and 10 reps the 2nd then rested about 30-40 seconds.
First move was a ‘concentrated, straight-arm triceps extension’ superset with the ‘Twisty 1-arm DB Rear Delts’. I’m not super creative on names of exercises.. but hopefully you get the point.
Main thing on the 1st move is to SQUEEZE from your lats/back, rear delts down into the triceps (they are all connected so you should be able to feel this nicely). In order to get the best out of this, you must focus on this move keeping it really tight .. the 2nd movement you will rotate your hand so it would appear your thumb is moving up towards your armpit and you will once again FOCUS on the rear delts making this movement happen. You shouldn’t need a huge DB.. and I would be cautious using too heavy a DB anyways for rear delts. The Squeeze is most important in my opinion than too heavy a DB where you have the opportunity to injure this delicate muscle group.
Keep the core snug.. and eye level slightly raised on the ‘Twisty’ so you don’t end up hunching over from looking down as your body will follow your eyes typically.
Hope you will try this combo out and let me know how you like it!
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