Don’t you want a big arm hanging out your car window as you drive around this summer?
The introductory four weeks should have improved your joints and helped you become accustomed to high reps. Now it’s time to get more challenging.
A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.
Now you can use the yoke bar to help your bench. What can’t you use it for?
A very simple four-week training block to put some size on your arms, help stabilize your basic lifts and increase overall strength.
Dave Tate explains and demonstrates an exercise variation for a seated triceps dip machine, the JM Press with the Swiss Bar and Chains, and a mechanical drop set of Tricep Pushdowns
It will burn like hell, your pecs will be tired, but your joints will be fresh headed into next two exercises.
Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.
I’m not sure what to do with this exercise except to say that this will definitely increase your “cool” quotient (CQ) with fellow gym-goers.
This is a great movement to be performed after a heavy upper body movement.
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
Exercise should be done by grabbing Olympics plates or dumbbells while on a decline bench.
Tricep strength and shoulder stability while maintaining beneficial elbow and wrist positioning
To set this up, we attached a sled strap to the Prowler and then attached the blast straps (see picture).
Building Grip strength in open hand position while creating stabilization in the wrist
This is cut and dry. Grab the cable handle and walk away from the machine.
Dave has always been a big proponent of pushdowns; not because it helped his bench but because he loves having big arms.
This is not a major mass builder or strength developer but it a great movement for adding Volume to your tricep training.
Initiate movement with shoulders and elbows flexed just past 90 degrees
Do you ever do an exercise and then think to yourself, “What the hell was I doing?”
I’m not a big fan of curls. In fact, I can count on my back hairs how many reps I’ve done over my lifetime.