Source: muscleandfitness.com
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.
EXERCISE 1
WEIGHTED DIP
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.
STEP-BY-STEP INSTRUCTIONS
1 Attach ankle weights. Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.
2 Bend your elbows and lower your body until your upper arms are parallel to the floor.
3 Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.
4sets
10, 8, 8, 6reps
—rest
Use a weight that brings you to near failure at the rep count listed.
EXERCISE 2
CABLE PRESSDOWN
You’ll need: Adjustable Cable Machine, V-Handle Attachment
STEP-BY-STEP INSTRUCTIONS
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.
4sets
10reps
–rest
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.
3sets
12reps
–rest
Hook the bands over a pullup bar or high anchor point with sufficient tension to keep you in the 12-rep range.
EXERCISE 4
CLOSE-GRIP PUSHUP
4 –sets
100reps
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.
