Speed and Sequence in Women's Strength Training Routines

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Which should I do first? My triceps extension or the bench press.

Speed and Sequence in Women's Strength Training Routines

When you perform any series of strength training exercises, make sure to perform exercises that involve compound movements for the larger muscle groups prior to performing isolation exercises for the smaller muscle groups. For example, if you fatigue your generally weak triceps prior to performing a bench press, your form will be less than optimal while performing the bench press. This is because the triceps assist the pectoral in performing the press.

The speed of the lifting movement is also an important factor to consider. For best results, count one to two seconds for the lifting portion of the exercise and three to four seconds for the lowering portion of the movement. Avoid fast, jerky movements that rely on momentum, as opposed to muscle.

   

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