Mark Ottobre walks through a back and tricep workout designed for post-surgery recovery. He starts with rope pullovers to warm up the serratus anterior, then moves through seated rows, lat pulldowns, and fat-grip rope extensions to build a horseshoe-shaped triceps. The session ends with overhead tricep work to lock the muscle in a lengthened position.
Even coaches need a comeback plan. Here's my post-surgery workout. So we start today's workout with standing rope pullovers, really getting the scap and the serratus anterior warm. I really like that stretch here, warms up even my triceps. Then we move on to seated row. You can see here, I really like to stay up tall. In my head, I'm thinking stretch and squeeze, stretch and squeeze. I keep my sternum up high as I stretch. Move on to wide grip lat pulldown. Wide grip lat pulldown is one of my favorite, and again, I'm really pulling through all the way stretching out the lats, and I'm always aiming for my collarbone on a diagonal angle. Then I'm pairing this with fat grip rope extensions, really locking out that end to really make my triceps get that horseshoe look. Finishing off with face pulls, except the way I do these is I really move through the thoracic extension. This is not the way most people do face pulls. I'm really trying to get that thoracic extension, pairing this with overhead tricep rope extension, just finishing off getting the triceps in that lengthened position and locking it out. Follow me, Mark Ottobre, for more great workouts.
