Barbell Push Ups
Barbell Push ups using chain
Chain Press WO (with foam)
Chain Press Training with manpon (foam)
Power B - Tricep Hell
Blast your triceps like there's no tomorrow.
Flat Dumbbell Presses Palms In
Flat Dumbbell Presses Palms In
Flat Dumbbell Presses Palms In
Bench Press (1..2..3..4.....10)
Bench Press (1..2..3..4.....10)
Bench Press using 1..........10 rep method
Triple Set Extensions
Triple Set Extensions
Tricep Extensions using The Triple Set Method
Power B’s "Jack Me Ups"
Power B’s "Jack Me Ups"
Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.
Feet Elevated Stability Ball Push Ups
Feet Elevated Stability Ball Push Ups
This is a great movement to be performed after a heavy upper body movement.
Chain Press
Chain Press
This movement is outstanding for tricep and top end bench strength.
Chain Handle Extensions
Chain Handle Extensions
I then found a bench and started doing extensions.
Weighted Dips
Weighted Dips
As with everything, moderation is the key.
Rolling Tricep Extensions
Rolling Tricep Extensions
This is an old favorite.
One Arm Seated Clean & Press
One Arm Seated Clean & Press
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
Elbows Out Extensions
Elbows Out Extensions
This movement is great for bringing up the lower part of the tricep.
Decline Plate Extensions
Decline Plate Extensions
Exercise should be done by grabbing Olympics plates or dumbbells while on a decline bench.
Spiderman Push ups
Spiderman Push ups
This is another great variation of the pushup to make it harder and involve your abs more.
Thumbs-in Push Ups
Thumbs-in Push Ups
We use every imaginable angle with push ups, and utilizing the handles helps ease strain on the wrists while allowing for more experimentation.
Up the Rack Push Ups
Up the Rack Push Ups
This one had “conditioning” and “finisher” movement written all over it.
Walking Dips
Walking Dips
This is certainly not for the weak.
Weighted Dips
Weighted Dips
The weighted dip has been met with love and criticism in the strength training world.
Fat Bar Extensions with Kettlebell (on floor)
Fat Bar Extensions with Kettlebell (on floor)
Now this is a new one and pretty strange.
Elbows-Out Extensions with KB
Elbows-Out Extensions with KB
Finally a way to blast your triceps for guy with beat up shoulders and elbows.
Tricep Extensions with an Olympic Plate
Tricep Extensions with an Olympic Plate
Tricep strength and shoulder stability while maintaining beneficial elbow and wrist positioning
Med Ball Pushups
Med Ball Pushups
This is a tremendous exercise that really puts a lot of emphasis on stability.
Prowler Tricep Extensions
Prowler Tricep Extensions
To set this up, we attached a sled strap to the Prowler and then attached the blast straps (see picture).
Keg Tricep Extension
Keg Tricep Extension
This is a simple tricep exercise but made harder by using the keg.
Standing One-Arm Cable and Band Extensions
Standing One-Arm Cable and Band Extensions
This is cut and dry. Grab the cable handle and walk away from the machine.
Spud Strap Pushdowns
Dave has always been a big proponent of pushdowns; not because it helped his bench but because he loves having big arms.
Overhead Triceps Pushdown With Spud Strap
Overhead Triceps Pushdown With Spud Strap
I would caution against this exercise.
Bent Over Cable Press
I will admit it. This is one movement I discovered just screwing around in the gym.
1-Arm Cable Prone Extensions
1-Arm Cable Prone Extensions
This is not a major mass builder or strength developer but it a great movement for adding Volume to your tricep training.
Overhead Triceps Extension With Straps
Overhead Triceps Extension With Straps
Initiate movement with shoulders and elbows flexed just past 90 degrees
Pin Press w/ Shirt
I can’t lie. I’ve done these a couple of times and before the RAW Mafia come blazing, let me explain.
High Pin Press
The high pin press is often used as a second exercise for low reps (3-5).
Barbell Leverage Floor Press
Lay on the floor with your head directly between the two bars.
Floor Press w/ Chains
Floor Press w/ Chains
I am huge fan of the floor press and think this variation is about as good as the original.
Fat Bar Floor Press Lockout with Chains
This is not as complicated as the title suggests.
Fat Bar Chain Press
Fat Bar Chain Press
The chain press is a max effort movement to help develop the lockout power of the bench press.
Close Grip Fat Bar 1/2 Foam Press
Close Grip Fat Bar 1/2 Foam Press
This movement is intended to work the triceps.
Close Grip Chain Lockouts
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.
5 Board Press
5 Board Press
The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.
5 Board Floor Press
5 Board Floor Press
The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.
4 Board Press
4 Board Press
I think the 4 Board Press is one of the best lockout exercises you can do.
4 Board Floor Press
4 Board Floor Press
The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.
3 Board Press
3 Board Press
The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.
X Band DB Bench Press
X Band DB Bench Press
The X Band press is a great tool used to mimic using a bench shirt.
X Band Barbell Bench Press
X Band Barbell Bench Press
The X Band press is a great tool used to mimic using a bench shirt.
Tricep Extension with Band and Chain
Tricep Extension with Band and Chain
For this exercise you will need chain and a band.
Reverse Band 5 Board Press
Reverse Band 5 Board Press
This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.
Reverse Band 3 Board Press
Reverse Band 3 Board Press
This lift isn’t very popular but I have seen it done by lifters wishing to do something very different and for those that do have shoulder problems.
Pushups with Band Behind Back
Pushups with Band Behind Back
Now this excise is great for shoulder, chest and triceps strength.
Piston Pushdowns
Piston Pushdowns
Many would regard this as a finisher movement.
Fat Bar - Reverse Band Press
Fat Bar - Reverse Band Press
This movement is performed by attaching a band around the top of your power rack.
Brockensteins (Band Pull-Outs)
Brockensteins (Band Pull-Outs)
Grab the bar with your bench grip and pull the bar out like you were going to bench.
Bench Pressing w/ Bands Around Wrists
Bench Pressing w/ Bands Around Wrists
If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you.
Band Suspended Barbell Push Down
Band Suspended Barbell Push Down
Increase cross-section, promote restoration, alleviate DOMS
Band Resisted Push Up
Band Resisted Push Up
Band resisted push ups.
 Want to Squat Like a Man? Lift Like a Woman
Want to Squat Like a Man? Lift Like a Woman
Every day you can go into a weight room anywhere in the country and two things will be certain

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