The Ultimate Champions’ Triceps Workout

David Henry – Rest-Pause with the Rope Pressdown

The 2008 Olympia 202 Champion (sure, it was 202 kilos again then) didn’t waste any time when it got here to triceps work. After two warmup units of 20 to 25 reps together with his first train of the day, rope pressdowns on this case, he would go all-out with one set to whole failure. To be certain it was true failure, he would add rest-pauses to the equation.

“I then go on to my most weight and do as many reps as I can, to absolute failure, which takes me throughout the ache threshold and into one other realm of depth,” he says. “At that time, I take a rest-pause of 15 breaths, go to failure once more, I take one other rest-pause of 15 breaths, and rep to failure a 3rd time. That’s it.”

Gustavo Badell – Use Leverage with the Two-Arm Overhead Extension

Badell was a mainstay on the Olympia stage within the early to mid-2000s. He was one of the standard athletes within the IFBB Pro League, and one cause why was his phenomenal arm growth. The motion he gave credit score to for his wonderful triceps was overhead extensions with a cambered bar as a substitute of a dumbbell. He shared his reasoning with Flex.

“I feel that the overhead triceps extension with a cambered bar is likely one of the greatest workouts for including mass to the triceps,” he says. “The upright place permits you to get a greater stretch within the lengthy head within the triceps, and you’ve got extra leverage than you do with flat extensions.”

 

Camala Rodriguez-McClure – Maintain Control with Bentover Dumbbell Kickbacks

Bikini athletes want well-developed arms as properly. This is why Camala Rodriguez-McClure is normally within the first callouts of whichever contest she enters. She likes utilizing the bent over dumbbell kickback for the again of her higher arms, however she doesn’t assault the weights with reckless abandon.

“I really like this train since you’re actually isolating your triceps, but it surely’s essential to have appropriate type,” she says. “Make certain to maneuver slowly and with management. I like to make use of a average weight for these.”

 

Candice Lewis-Carter – Go to Failure with Flat-Arm Pushups

Former Figure International champ and Olympia runner-up Candice Lewis-Carter showcased critical muscle in her division. She left no stone unturned and no rep unfinished when it got here to coaching. She would end her triceps classes with flat arm pushups.

“When it involves triceps exercises, I concentrate on workouts that tone quite than construct muscle mass,” Carter says. “To assist with definition of those muscular tissues, I carry out the final set of every train to failure.” Carter would really go to failure on all three units of this train. “Begin in a full pushup place with arms shut collectively, then drop to your forearms and return to a pushup place.”

Ultimate Champions Triceps Workout

Now it’s time to use what you’ve discovered so you possibly can take steps by yourself championship journey. Use this session as a part of an total arm exercise or add it to a fellow push muscle group like chest or triceps. Rest for not more than 60 seconds between units except in any other case instructed.

Rope Pushdown – 2 warmup units of 20 to 25 reps. 1 working set to failure with two 15-second rest-pauses.

Overhead Extension with Cambered Bar – 3 units of 10 to 12 reps

Bentover Dumbbell Kickback – 3 units of 15 reps

Flat-Arm Pushup – 3 units to failure