Arm Exercises

Smash Your Tri’s with this Hard and Heavy Routine

Biceps are fun to train, but triceps are much more important, especially if you want to bench big.

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Show me a man whose biceps are better than his triceps and I’ll show you a lifter who’s all show and no go.

Trust me: I’m not one of those guys who are going to tell you that biceps training isn’t “functional” so you shouldn’t do it. But your triceps need to get just as much, if not more, attention than your biceps. Lockout strength in the bench press, military press, and, for you CrossFit guys, muscle-ups, comes from the triceps.

I like to use a combination of unique moves, heavy weight, and high volume when I train triceps, and the routine below is one of my all-time favorites. Don’t think it looks like much? Ask editor-in-chief Shawn Perine what he thinks—we recently hit a version of this workout together, and his triceps were smoked. Give it a go. Your lockout strength will limit you no more.

The Workout

EXERCISE           SETS      REPS      REST

One-arm Rope
Pushdown                 3          10–15     30 sec.

Overhead EZ-curl
Extension (shown)   4          10-12      60 sec.

Triceps Press*          4          10-12      60 sec.

High Pulley Cable
Pushdown**              4          12-15      60 sec.

*Lie on a flat bench and hold a pair of dumbbells on your chest so your knuckles are facing each other and your elbows flare out to your sides. Extend your elbows to lock the weight out; you’ll finish in the end position of a standard flat bench press (sometimes called a Tate press).

**Using a straight or EZ-curl attachment on a high pulley, lean back (you can sit on an incline bench and use that as a brace as well) and keep your elbows tight to your torso as you push down.

Get A Grip

Alternate inside and outside grips with the EZ-curl bar, doing two sets with each grip.

Follow Mike O'Hearn on Twitter and Instagram —@MikeOHearn—and visit MikeOHearn.com to get his DVD, Advance Power Bodybuilding.

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