Take a look in the mirror. Now, hit a gnarly side triceps pose like nobody’s looking. Do you love—really love— what you see?



If you answered anything but yes, we now challenge you to look at your triceps training routine. If it is just plain dominated by single-joint moves, then you’re in good company. Most of us have been conditioned to bring up this upper arm muscle by isolating it with direct, focused work, week after week. Growth via attrition. This can work for a time but as some heads of state eventually discover, isolationism has its limitations.



To truly build behemoth-like tri’s, you have to amass a coalition. The triceps’ main job is to help you push stuff. So push—don’t just “extend.” Using movements such as dips and close-grip pushups helps to train your triceps do what they were intended to do. The modification to pressdowns can really help you pile on the poundages to give your triceps routine the primal test that leads to bigger arms.




You’ll need: Dip Station, Ankle Weights

The weighted dip is a compound upper-body pressing exercise and progression of the bodyweight dip that strengthens the chest, shoulders, and triceps.




10, 8, 8, 6reps


Use a weight that brings you to near failure at the rep count listed.


1 Facing the pulley station, grab the V-handle attachment set to a high pulley with an overhand grip. Bring your elbows to your sides so your forearms are parallel to the floor. This is the starting position and from here your elbows shouldn’t move.

2 Extend your forearms straight down by contracting your triceps. Hold at lockout for one second before returning to the starting position.

Trainer’s Tips

1. Do not move your elbows. Keep your elbows stationary throughout the movement.
2. Be sure to return to the starting position and achieve a full stretch.
3. Be sure to pause and hold the contraction at the bottom of the movement.


The “TNT” version looks 
more like a downward vertical press—like you’re pressing down on a dynamite detonator. Allow your elbows to flare out and keep your head to one side of the cable. Maintain a narrow grip and press to full extension.

Hook the bands over a pullup bar or high anchor point with sufficient tension to keep you in the 12-rep range.

4 –sets
30 secrest
Keeping your hands narrowly spaced, right under the chest, simply do as many sets as necessary, to failure, to reach 100. Rest no longer than 30 seconds between work segments.