If you’re looking to have massive arms, a respectable bench press, and just fill out that elitefts T-shirt, these should get you well on your way.
Pick one or two of these hacks, run them for about two months, and see where it takes your bench. Hack #4 was a tremendous help getting my raw bench to the best it’s ever felt.
Even though it’s 6 reps, you might want to tell the person who wants to use the cable machine they’ll have to wait a bit. This exercise puts the burn in slow burn.
This five-week program provides a balanced approach to adding triceps size. Get ready to stretch those sleeves.
There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
Just as powerlifters can benefit from bodybuilding movements, so can bodybuilders benefit from powerlifting movements. Today we’re looking at the triceps – a muscle group that I really struggle with and, as a result, have spent a lot of time studying and training.
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
This article gives you the 12 best exercises to build mass in the necessary areas for a stronger bench press. Body-part by body-part, exercise by exercise, it’s all here.
Instead of the crusty old three sets of 12, use the same weight for this method. WARNING: Not for those who lack testicular fortitude.
Over the next few weeks I am going to introduce you to some of my favorite hypertrophy training techniques for arms. Let’s start with the triceps.
Are you conscious of where you’re placing your elbows during presses, rows, flyes, curls, and pullovers?
As you focus on moving maximum weight on squats, benches and deadlifts, wimpy isolation movements just don’t have a place. Or do they?
Looking for a twist on an old classic to get your bench moving? Look no further
Remember all those things you wish you would have known when you started? Maybe we should do more than laugh at the guy across the gym doing machine decline iso-lateral presses.
Trouble locking out? Bigger triceps will help your bench and overhead press. Molly Edwards shows us how to develop them in a triset
Take the load off your shoulders while still pressing massive weight with DB floor presses.
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.
Scott Yard performs a lying triceps extension with an EliteFTS™ Swiss Press Bar and chains
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
Mark Dugdale demonstrates how to perform Chain Extensions with a MAG Grip attachment
While being coached by Leo Totten and Mike Gattone at the NSCA National Conference, they finally got me to the point where I could actually catch a clean.
Elitefts.com Founder Dave Tate demonstrates how to us the Elitefts muscle mace for triceps pushdowns.
Elitefts.com Founder Dave Tate demonstrates how to us the Elitefts muscle mace with chain extensions
Dave Tate performs Close Grip Bench Press cluster set with the EliteFTS Shoulder Saver Bar
I’ve seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it.
Take a narrow grip, clean the bar up to your shoulders and then press overhead.
The Swiss Bar military press is a great exercise to improve the strength of your shoulders and triceps.
