The National Strength and Conditioning Association defines superset as pairing exercises that work two opposing muscle groups -- the agonist and antagonist -- with little or no rest in between. Superset is also used to describe two different exercises that work the same muscle group with no rest between exercises. Both are effective methods to strengthen and tone your muscles and can be used interchangeably in your workouts for variation. Do three sets of 12 to 15 repetitions of at least four to six exercises. Target the triceps twice per week on non-consecutive days for optimal results.
Triceps Overhead Extension Superset
Using a 10 to 20-lb. dumbbell, hold the weight over your head with both hands. Bend your arms to lower the weight behind your head, and then squeeze your triceps to straighten your arms and lift the dumbbell back overhead. To perform a superset with bench dips, place your hands behind you on a bench, keeping your feet on the floor with knees bent. Bend the elbows to lower your hips below the bench, then straighten arms back out to finish in the starting position.
Skull Crusher Antagonist Superset
Lie on your back on a bench holding 5 to 15-lb. dumbbells in each hand with arms up straight over your chest, dumbbells parallel to one another. Bend your elbows so the dumbbells slowly lower to either side of your head. Straighten arms to return dumbbells straight over your chest. Combine this with a standing bicep curl. Both exercises utilize similar movement patterns, but opposing muscles, so each muscle is worked concentrically and eccentrically.
Triceps Kickback Antagonist Superset
Place your right knee and right hand on a flat bench so your back is flat -- with your left foot on the floor. Grab a 5 to 15-lb. dumbbell in your left hand with palm facing your body, and lift your elbow to hip level with arm bent. Slowly straighten your arm, then bend and return it to the starting position. Superset these with bicep hammer curls. These are very similar to normal bicep curls except turn your palms so they face your body, similar to kickbacks.
Single Arm Triceps Superset
For some variety, take either the overhead triceps extension or the skull crushers and try to do them one arm at a time. This will provide some instability, engage your core to remain balanced and isolate the muscle. You have a stronger and a weaker side, so to train for symmetry, start with your weaker side. Use the same weight for your stronger side, but do not do more repetitions than you can complete with the weaker side. Superset this exercise with pushups, either with your hands flat on the floor or holding the dumbbells for greater range of motion.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association: Baechel, Thomas R. and Earle, Roger W. 2008.
- American College of Sports Medicine: ACSM Health and Fitness Specialist Webinar Series
- American Council on Exercise: Arm Exercises
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