Hit Delts From the Front and the Back. To round out the shoulder portion of the workout, Lopez turns his attention to his rear and front deltoids. To help keep the focus on the rear delts, rather than letting the traps become involved, Lopez recommends not going through a full range of motion on the flyes. Go only until your arms are straight A common misconception is that you can adequately train your biceps and triceps through your routine compound movements across a traditional push/pull split—but if your goal is muscle growth
If you focus on developing the arms, the back and triceps combination is a good alternative. Advantages. Besides the front shoulder, the triceps is already involved as an accessory muscle in chest exercises. Therefore, you don’t have to do as many triceps exercises as with the back and triceps combination.
4. Close Grip Dumbbell Press. Exercise highlight: it’s a compound exercise that places less stress on the elbows. The close grip dumbbell press works your chest and shoulders too, though your triceps are the primary working muscle and the driving force behind this compound push exercise.
After twelve weeks of training twice per week, the tricep muscle of the arm that had trained overhead tricep extensions had grown in muscle volume by 19.9%, compared with only 13.9% for the arm that had trained pushdowns. 4. Overhead triceps extensions are great exercises for the triceps as a whole, but especially for the long head of the tricep.
Close-grip ring push-up: Sets – 3, Reps – to failure. 3. Cable curl: Sets – 2, Reps – 12. 4. Rope pressdown: Sets – 3, Reps – 15. While isolation movements are great when trying to add some detail to a muscle group, for overall mass and strength gains, compound movements will always trump isolation movements.”.
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is biceps and triceps a good combination