Tricep Extensions using The Triple Set Method

Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.

This is a great movement to be performed after a heavy upper body movement.

This movement is outstanding for tricep and top end bench strength.

I then found a bench and started doing extensions.

As with everything, moderation is the key.

This is an old favorite.

This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.

This movement is great for bringing up the lower part of the tricep.

Exercise should be done by grabbing Olympics plates or dumbbells while on a decline bench.

This is another great variation of the pushup to make it harder and involve your abs more.

We use every imaginable angle with push ups, and utilizing the handles helps ease strain on the wrists while allowing for more experimentation.

This one had “conditioning” and “finisher” movement written all over it.

This is certainly not for the weak.

The weighted dip has been met with love and criticism in the strength training world.

Now this is a new one and pretty strange.

Finally a way to blast your triceps for guy with beat up shoulders and elbows.

Tricep strength and shoulder stability while maintaining beneficial elbow and wrist positioning

This is a tremendous exercise that really puts a lot of emphasis on stability.

To set this up, we attached a sled strap to the Prowler and then attached the blast straps (see picture).

This is a simple tricep exercise but made harder by using the keg.

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.

I would caution against this exercise.

I will admit it. This is one movement I discovered just screwing around in the gym.

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

I can’t lie. I’ve done these a couple of times and before the RAW Mafia come blazing, let me explain.

The high pin press is often used as a second exercise for low reps (3-5).

Lay on the floor with your head directly between the two bars.

I am huge fan of the floor press and think this variation is about as good as the original.

This is not as complicated as the title suggests.

The chain press is a max effort movement to help develop the lockout power of the bench press.

This movement is intended to work the triceps.

This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.

Your guess is as good as mine.

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.

The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.

I think the 4 Board Press is one of the best lockout exercises you can do.

The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.

The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.

The X Band press is a great tool used to mimic using a bench shirt.

The X Band press is a great tool used to mimic using a bench shirt.

For this exercise you will need chain and a band.

This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.

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.

Now this excise is great for shoulder, chest and triceps strength.

Many would regard this as a finisher movement.

This movement is performed by attaching a band around the top of your power rack.

Grab the bar with your bench grip and pull the bar out like you were going to bench.

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.

Increase cross-section, promote restoration, alleviate DOMS

Band resisted push ups.

Every day you can go into a weight room anywhere in the country and two things will be certain