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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.