I was introduced to this exercise by Joe Giandonato, MS, a strength coach at Drexel University in Philadelphia. How to correctly perform a tri-tri set: Grab a pair of dumbbells; Joe recommends 35% of the load you could use on dumbbell bench presses for 10 reps (i.e. if you could do 100s, use 35s) Lie down on the bench Perform a neutral-grip dumbbell bench press From that top locked-out position, lower your dumbbells, hinging at the elbows, to the side of your head Forcefully extend back to the locked out position Keeping the dumbbells at full extension, lower the dumbbells back in an arc behind your head. Maintaining nearly straight arms, pull the dumbbells back in an arc to the extended position That is one rep. Repeat another rep, starting with the neutral-grip press.
Our first two were heavy hybrid movements; this one is lighter. But halfway through a set of 10, you will be wishing for one of the heavy exercises. Stay tough and experience a t-shirt popping pump. This recently brought one top-rated bench press champion down to his knees with a pair of 35 pound dumbbells. The 35% load was for five reps. If you’re doing more reps, obviously you may have to lighten the load a little bit. Try three sets, of five, eight and 12 reps, respectively, lightening the load each set, reverse-pyramid style. Tri-Tri Set in Action.