Tag: triceps
Dorian Yates Talks Winning Final 1997 Mr. Olympia Title Despite Tricep Being ‘90% Detached’
Dorian Yates was no stranger to the sacrifices necessary to reach the top of the sport. He led a near-flawless career on his way to winning a total of six Mr. Olympia titles. In a recent Instagram post, Yates looked back on winning his final Mr. Olympia in 1997 with a 90% detached tricep. Competing […]
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Barbell Triceps Workout for Mass and Strength
When it comes to triceps training, most exercisers make a beeline to the cable machine and start cranking out triceps pushdowns like their gains depend on it. And while all those sets of straight-bar, rope, and EZ bar pushdowns can be effective, cable triceps exercises have their limitations.
For starters, always doing your triceps training with your upper arms by your sides means you’re always emphasizing the same triceps head. In addition, it’s hard to go really heavy with any triceps pushdown variation, which could limit growth and strength gains. Use too much weight, and you could well feel pushdowns more in your core than your arms. Finally, if you work out at home, you may not even have access to a cable machine.
The good news is that you can address all these workout shortfalls with an old-school barbell. Barbell training is arguably one of the best ways to build mass and strength, even in your triceps.
In this article, we share a no-frills but high-effect barbell triceps workout that’ll kick your arm development into overdrive.
Triceps Anatomy Basics
Before we unleash our barbell triceps workout on the unsuspecting masses, let’s take a moment to look at the anatomy and physiology of this critical arm muscle.
The triceps brachii, commonly known as the triceps, is a three-headed muscle located at the back of the upper arm. Its primary function is elbow extension, which means it straightens the elbow joint. The triceps are also involved in shoulder extension.
The three triceps heads are:
Long head: The long head originates from the scapula (shoulder blade) and extends down the back of the arm. It plays a crucial role in shoulder extension and contributes to the overall size and shape of the triceps. Overhead triceps exercises emphasize the long head of the triceps.
Medial head: The medial head is located on the inside of the arm. It works with the other triceps heads to extend your elbows and contributes to the overall width/thickness of the triceps muscle. Exercises where your arms flare away from your sides emphasize the medial triceps head.
Lateral head: Located on the outside of the upper arm, the lateral head is responsible for the horseshoe shape often associated with well-developed triceps. It assists in stabilizing the elbow joint during extension. The lateral head works hardest when your upper arms are close to your sides.
Incorporating various exercises with different arm positions into your triceps workout routine ensures that you hit all three heads of the triceps effectively. That’s why focusing almost exclusively on pushdowns could hurt your triceps’ shape and size.
Barbell Triceps Workout – Overview
Now you’ve refreshed your triceps anatomy and physiology knowledge, it’s time to hit the gym and train!
Do the following workout 1-2 times per week as part of a weekly training split, where you train your remaining body parts on different days.
For example:
Days
Workout
1
Monday
Chest
2
Tuesday
Back
3
Wednesday
Shoulders
4
Thursday
Legs
5
Friday
Triceps
6
Saturday
Biceps
7
Sunday
Rest
But, before you lift any weights, make sure you warm up to reduce your risk of injury while improving workout performance. Start with a few minutes of easy cardio followed by dynamic mobility and flexibility exercises for your muscles and joints, focusing on your shoulders, elbows, and lower back.
Related: How to Warm Up for Strength Training
Warmed-up and ready? Then let’s get to work!
Exercise
Sets
Reps
Recovery
1
Barbell close grip floor press
4
6-8
3 minutes
2
Barbell overhead triceps extension
3
8-10
2 minutes
3a
Barbell skull crusher
3
10-12
90 seconds
3b
Barbell close-grip bench press
4
Barbell behind-the-back triceps extensions
2
12-15
60 seconds
Exercises 3a and 3b are to be performed as a superset. Do the skull crushers and then, without pausing, switch to close grip bench presses using the same bar and weight. Rest a moment and then repeat the pairing twice more to make three triceps-blasting supersets.
Exercise Instructions
There are two ways to do any barbell triceps exercise – the right way and the wrong way. The right way is safe and effective, while the wrong way is dangerous and usually less productive, even if it allows you to lift heavier weights. Follow these instructions to ensure you’re doing the exercises in your barbell triceps workout correctly.
1. Barbell close grip floor press
Muscles targeted: Pectoralis major, triceps, deltoids.
A lot of exercisers view the barbell floor press as the poor man’s bench press. While the floor press IS a good workout option when you don’t have a bench, it’s actually an excellent exercise in its own right.
The floor press forces you to lower the bar under control and push it up from a dead stop, and the close grip will hammer your triceps. Go heavy with this movement; it’ll pack on triceps mass like nothing else.
Steps:
Lie flat on your back on the floor. Grip your barbell with an overhand grip, hands slightly narrower than shoulder-width apart. Hold the bar over your chest with your arms extended. Pull your shoulders down and back, and brace your abs.
Bend your elbows and slowly lower the barbell towards your chest until your upper arms lightly touch the floor.
Drive the barbell back up to full arm extension without locking your elbows at the top to maintain muscle tension.
Continue for the prescribed number of reps.
Benefits:
A very shoulder-friendly exercise.
The close grip provides an excellent triceps workout.
No bench required, so it’s a great movement for home workouts.
Tips:
You can do this exercise with your legs straight or bent as preferred.
Lower the bar slowly and then extend your arms explosively to maximize muscle engagement.
Keep your upper arms close to your sides to maximize triceps engagement.
2. Barbell overhead triceps extension
Muscles targeted: Triceps.
The barbell overhead triceps extension is also known as the French press, although the reason why is unclear. Regardless of the origin of the name of this exercise, it’s a great way to build bigger, stronger triceps and preferentially targets that all-important long head. However, you will need good shoulder mobility to pull it off.
Steps:
Hold your barbell with a narrower-than-shoulder-width overhand grip. Raise the bar overhead so your arms are next to your ears.
Bend your elbows and lower the bar down behind your head.
Extend your arms and repeat.
Benefits:
An excellent triceps builder.
Preferentially targets the long head to the triceps.
Requires and develops good shoulder and elbow mobility.
Tips:
This exercise can be done seated or standing as preferred.
Avoid arching your lower back during this exercise. Keep your core braced to support your spine and maintain your posture.
Use a grip that feels comfortable for your shoulders, elbows, and wrists and doesn’t cause pain in any of these areas.
3a. Barbell skull crusher
Muscles targeted: Triceps.
If awards were given for the exercise with the most bad@$$ name, barbell skull crushers would be the outright winner! This exercise is so-called because if you fail mid-rep, you could hit yourself in the head with the bar. So, take care when doing this exercise, and always leave a rep or two in the tank.
Steps:
Lie on a bench and hold a barbell over your chest with an overhand, slightly narrower than shoulder-width grip.
Keeping your upper arms stationary, bend your elbows and lower the bar down slowly to lightly touch your forehead.
Extend your arms and repeat.
On completion, transition immediately to the next exercise.
Benefits:
A very effective triceps isolation exercise.
A low-tech but high-effect exercise for building bigger, stronger triceps.
Works well even with lighter loads.
Tips:
Lower the barbell under control, avoiding any sudden or jerky movements.
Keep your elbows tucked in and pointing upward throughout.
Use the same bar and weight for the next exercise. There is no need to change your position.
3b. Barbell close-grip bench press
Muscles targeted: Pectoralis major, triceps, deltoids.
Following skull crushers with close-grip bench presses will blow your triceps up! This demonic combo isolates your triceps and then uses your pecs and deltoids to push your triceps even further beyond failure. It’s gonna hurt, but this pairing will add slabs of muscle to the backs of your arms.
Steps:
Lie on a bench and hold a barbell over your chest with an overhand, slightly narrower than shoulder-width grip.
Bend your elbows and lower the bar down to your chest
Drive the weight back up and repeat.
Benefits:
A great way to finish off your triceps after skull crushers.
Delivers a skin-splitting pump and deep triceps burn.
An excellent exercise for mass and strength.
Tips:
Keep your shoulder blades together and your chest up to maintain stability during the exercise.
Keep your upper arms close to your body to emphasize the triceps.
Use a spotter to assist you, especially when using heavy weights.
4. Barbell behind-the-back triceps extensions
Muscles targeted: Triceps.
You won’t see many people doing this exercise, but that’s their loss! Barbell behind-the-back triceps extensions are a kind of kickback exercise that hammers your triceps, especially the long head. This is your final exercise, so push yourself to failure on both sets.
Steps:
Hold a barbell behind your back using an overhand, hip-width grip.
Bend your knees slightly and lean forward until your shoulders are level with your hips.
Extend your elbows so your arms are straight, and then bend them until the bar lightly touches the back of your legs. Keep your upper arms parallel to the floor.
Continue for the prescribed number of reps.
Benefits:
A uniquely challenging old-school triceps exercise.
Prioritizes the triceps’ long head.
The perfect end to a barbell triceps workout!
Tips:
Keep your upper arms close to your body to emphasize the triceps.
Avoid using your legs or lower back to help you lift the weight. Do as much work as possible with your triceps.
Go light – this exercise is much more challenging than it looks.
Barbell Triceps Exercises – Benefits
Not convinced that barbells are the best tool for building massive horseshoe triceps? Consider the following benefits and then decide:
Time-efficient
Barbell triceps exercises train both arms simultaneously, which could save you a lot of time compared to working each limb individually.
Ideal for heavy weights
Barbells are ideal for building strength with heavy loads. Lifting heavy weights can also increase muscle density. Most barbell triceps exercises are compound, meaning they involve multiple muscle groups. This means you can lift even heavier loads, pushing and developing your strength to its limit.
Accessible
No matter where you train, you should have access to barbells and weights. Most commercial gyms have rows of barbells, and they’re standard equipment in most home and garage gyms, too. While home cable machines do exist, they’re pretty big and expensive, so they may not be practical for many people.
Versatile
There are lots of different barbell triceps exercises to choose from. Whether you want to hit each triceps head with laser-like precision or just build the strongest muscles possible, barbell triceps training will help.
Barbell Triceps Exercises – Drawbacks
While barbells are an excellent triceps training tool, there are a couple of drawbacks to consider, too:
Safety
Exercises that involve holding a weight over your chest, neck, or head can be dangerous. A failed rep can leave you pinned under a heavy load. As such, you should stop your set with 1-2 reps left in the tank or, if you plan on training to failure, make sure you have a spotter on hand.
Joint stress
Some barbell triceps exercises can be hard on your joints. In contrast, the same movements done with dumbbells are often more joint-friendly, allowing you to rotate your wrists, elbows, and shoulders more naturally.
Not practical for drop sets
A drop set is where you rep out to failure, reduce (or drop) the weight by 10-15%, and immediately rep out again to take your muscles beyond failure.
Taking weight plates off a bar takes too long for drop sets to be practical. You’d need to use fixed-weight barbells to do drop sets effectively. That’s why most drop-set workouts involve dumbbells or selectorized weight machines, both of which allow for quick load changes.
Starting weight
The average Olympic barbell weighs a not insignificant 45 pounds or 20kg. This may be too heavy for some lifters, especially beginners or when doing barbell triceps isolation exercises like skull crushers.
FAQs
Do you have a question about our barbell triceps workout or building bigger arms in general? Don’t worry because we’ve got the answers!
1. Can beginners do this workout, or is it more suitable for experienced lifters?
The volume, training methods, and difficulty of some of the exercises in this workout mean that it’s better suited to intermediate and advanced lifters. It’ll probably be too long and hard for a beginner.
If you are new to working out, focus on building some basic strength and improving your training tolerance before attempting this program. Even then, consider doing fewer sets and stopping each set short of failure to get used to this type of training.
2. How many times a week should I do this workout?
Most exercisers will get good results by doing this program 1-2 times per week. However, avoid doing it immediately before or after your chest and/or shoulder workouts, as both also strongly involve your triceps, which might be too much for you to recover from. Arrange your workouts so you do this program before a leg, back, or biceps workout.
3. Can I use an EZ-curl bar for the exercises mentioned in the workout?
While this is a straight barbell workout, there is no reason you can’t use an EZ bar if that’s what you prefer. The angled handles of an EZ bar may put your wrists, elbows, and shoulders in a more comfortable position. Also, you could use an EZ bar for some exercises and a straight barbell for others. Experiment with both options and see which you prefer.
4. Can I combine this barbell triceps workout with other muscle groups on the same training day?
This barbell triceps workout would combine well with a similar biceps program. You could also do it after a back workout. However, it’s already quite lengthy, so expect to spend well over an hour in the gym if you combine this workout with another.
Related: Biceps and Triceps Superset Workout
5. How long should I rest between sets during this workout to optimize performance and recovery?
Generally, the harder and heavier you train, the longer you need to rest between sets. In this program, you’ll rest for three minutes between heavy compound lifts but just 60 seconds between lighter isolation exercises. This is both logical and practical.
However, you should rest for as long as it takes for your muscles to recover and feel ready to attack your next set. If your reps drop significantly or you need to reduce the weights, you probably need to rest a little longer. It’s generally best to rest too long rather than not rest long enough.
6. Can women do this barbell triceps workout, or is it tailored more for men?
While this IS a fairly guy-orientated workout, that doesn’t mean women can’t do it, too. However, its purpose is to build muscle and strength rather than improve muscle tone or burn fat, so bear that in mind if you’re a woman considering this program.
7. Can I combine barbell triceps exercises with other training modalities?
There is no law that says you have to use the same type of equipment for your entire workout. Using different equipment will make your program more varied and interesting, leading to a more enjoyable training experience. For example, instead of using a barbell for all the exercises in our workout, another approach would be:
Diamond push-ups
Cable overhead triceps extension
Barbell skull crusher
Barbell close-grip bench press
Dumbbell triceps kickbacks
The movements are largely the same, but you’ll be using different tools and methods to for some of the exercises.
Barbell Triceps Workout – Wrapping Up
Building bigger, stronger triceps is seldom easy, but this workout is designed to help you achieve the arm size and strength you’ve always dreamed of.
Keep in mind that while barbell triceps exercises are incredibly effective, it’s usually best to combine them with other types of training to keep your workouts fun and challenging. You don’t have to go all barbell all of the time.
Now, armed with your new knowledge of triceps anatomy and the power of the barbell, go forth and conquer your triceps-building goals! Remember, though, that muscles don’t grow overnight, but with determination and consistent effort, you WILL see the results you desire.
The 30-Day Arm Challenge for Dramatic Size & Strength Gains
Big arms demand immediate respect.
They are the body’s “show muscles,”; the most frequently displayed part. So the faster we can add size to our biceps, triceps, and forearms, the better.
However, most lifters fail to grow their arms. You might be one of them.
Are you having trouble making your forearms bigger? Have your biceps reached the height of their potential? Are you unable to get that amazing triceps horseshoe out?
What’s needed is an intervention — a short, sharp arms shock that will leave your bis, tris, and forearms no choice but to respond.
This 30-day arm challenge is designed to do just that.
Understanding the Arm Muscles
The arms consist of the following three muscle groups:
Biceps
Biceps Anatomy
The biceps brachii muscle comprises two heads — long and short. The short head originates higher than the long head on the scapular. The radius, or forearm bone, is connected to the one tendon that traverses the elbow joint and receives both the long and short heads.
The biceps are responsible for extending the elbow. They also have a small impact on shoulder flexion, which occurs when the arm extends in front of the body.
Triceps
The triceps is situated behind the biceps, on the upper arm. The biceps and triceps are opposing muscle groups so that when one contracts, the other relaxes. Since its purpose is to straighten the arm, any exercise that requires you to do so while facing resistance will engage your triceps.
The triceps muscle has three heads:
Medial
Lateral
Long
The region immediately below the side of the shoulder is known as the outer or lateral head. This head gives the arm a thicker, more robust appearance when fully developed and originates at the shoulder socket on the scapula. The long and medial heads originate at the top of the humerus, or upper arm. The triceps tendon is attached to the olecranon process of the ulna, the bigger of the two forearm bones, where all three heads of the triceps insert.
When completely developed, the triceps give the back of the upper arm a horseshoe shape.
Forearms
The muscles of the forearms can be divided into four groups:
Flexors
Extensors
Rotators
Extrinsic muscles
The flexor muscles are located on the side of the palm. The extensor muscles are on the side of the back of your hand. The forearm rotators supinate the hand, rotating it externally. They also pronate it to move in internally.
The fingers are moved by very small muscles divided into extrinsic muscles on the forearm and intrinsic muscles in the hand itself.
The forearm is capable of six actions. These are:
Wrist Flexion
Wrist Extension
Wrist Abduction
Wrist Adduction
Forearm Supination
Forearm Pronation
Should Women Train Their Arms Differently?
No, women should not train their arms differently from men. Men and women should not only perform the same forearm, biceps, and triceps movements, but they also shouldn’t use different rep ranges. In the past, women have been advised to tone their arms by using those lovely pink lightweight dumbbells and focusing on high repetitions. That counsel, however well-intentioned it may have been, will not produce the outcomes that most women desire.
Any lady I have ever met with strong, athletic arms has managed to lift what seemed like a heavy object to them. These women’s lack of testosterone, rather than their training methods, was the main reason their arms didn’t get bulky.
The musculature of men and women is the same despite our hormones being different. As a result, this 30-day arm challenge is just as effective for women as it is for men.
30-Day Challenge Overview
The 30-day Arm Challenge is divided into four 7-day phases as follows:
Strength A
Hypertrophy A
Strength B
Hypertrophy B
Strength and size go hand in hand. You can’t have one without the other. Each week you will develop greater arm strength to propel muscle growth. You will train each body part (biceps, triceps, and forearms) twice to thrice weekly.
Let’s now drill down on each of the four training phases:
Phase One: Strength
Rep ranges: 4-6 & 6-8
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system
The exercises selected for this stage are those that most people struggle with. As a result, you can improve your arm strength and balance, preparing you for the hypertrophy phase.
You will gradually increase the weight with each set during each strength phase. Your final set will be the heaviest weight you can lift while maintaining perfect technique. As a result, if you are performing eight reps, a ninth rep would be impossible for you to complete with good form.
Phase Two: Hypertrophy
Rep range: 10-12, 12-15, 15-20
Focus: Muscular development (hypertrophy) / targeting muscle heads
Rep Style: Tri-sets
Main Stimulus: Muscular system
The goal of Phase Two is to build the various muscle heads. Tri Sets are a part of your Phase 2 exercises. You perform these three exercises back-to-back. You can rest for 10 seconds between exercises and 120 seconds before your next round.
Phase Three: Strength
Rep ranges: 3-5 / 5-7
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system
During your second strength phase, you will lower your reps slightly from Phase One. Your body has already adapted to the 4-6, 6-8 rep range, so you need to go lower to continue getting stronger. You will be alternating between biceps and triceps exercises over four exercises. Rest between sets ranges between 60 and 120 seconds.
Phase Four: Hypertrophy
Rep range: 12
Focus: Muscular development (Hypertrophy) / targeting muscle heads (double emphasis)
Rep Style: Supersets
Main Stimulus: Muscular system
During this phase, you will double down on a particular muscle head by performing supersets (i.e., Scott curls and prone incline curls for the short biceps head). This forces the body to recruit maximal muscle fibers. After each superset, you will rest for 90 seconds. The workout will consist of a bicep superset (A1 & A2) followed by a triceps superset (A3 & A4). Then, move on to your second biceps superset (B1 & B2) and a final triceps superset (B3 & B4).
The Workouts
Here’s what the workout split for the four phases looks like for this 30-day arm challenge:
Strength A: Days 1-8
Hypertrophy A: Days 9-16
Strength B: Days 17-23
Hypertrophy B: Days 24-30
You won’t train your arms daily, as it can lead to over-training. Instead, you will train them every 48 hours. Recent research shows this is the ideal time frame for optimal hypertrophy and recovery. [2]
Here is an overview of your training days:
Day 1
Workout One
Day 2
Day 3
Workout Two
Day 4
Day 5
Workout Three
Day 6
Day 7
Day 8
Workout Four
Day 9
Day 10
Workout Five
Day 11
Day 12
Workout Six
Day 13
Day 14
Workout Seven
Day 15
Day 16
Workout Eight
Day 17
Day 18
Workout Nine
Day 19
Day 20
Workout Ten
Day 21
Day 22
Workout Eleven
Day 23
Day 24
Workout Twelve
Day 25
Day 26
Workout Thirteen
Day 27
Day 28
Workout Fourteen
Day 29
Day 30
Workout Fifteen
Phase One Workouts: Days 1-8
Your phase one workout consists of a pair of superset exercises that have you alternate a biceps and triceps exercise. Moving between the superset exercises should take you at most 10 seconds. That means you must have each exercise set and ready to go before you begin your workout. Rest for 90-120 seconds between supersets.
Superset A
Optimized Exercise Form:
Preacher Cable Curls:
Take an underhand grip on the barbell or EZ curl bar before settling into a preacher curl bench position. Your chest and upper arms should be in touch with the arm pad once you adjust the seat.
Keeping your chin tucked the entire time, extend your arms down the pads with a slight bend in the elbows. Keep your wrists in a neutral position and use a relaxed grip.
Squeeze your biceps and bend your elbows to start the upward movement while keeping your upper arms in touch with the arm pad. Lift until your shoulders are in line with the barbell or EZ bar.
Squeeze your biceps in the top contracted position.
Slowly straighten your elbows to bring the barbell back to the beginning position.
Close-Grip Bench Press:
Lay down on a flat bench with your feet planted on the floor. Grab a barbell with a grip that is just inside your shoulder width.
Unrack the bar.
From a starting position with the bar hovering above your chest, slowly lower the bar to your lower chest while keeping your elbows close to your body.
Press the bar firmly back up to the starting position.
SuperSet B
Close-Grip Chin-Ups: 4 x 8,6,6,4
Dips: 4 x 8,6,6,4
Forearms:
Reverse Curls: 3 x 12,10, 8
Optimized Exercise Form:
Close-Grip Chin-Ups
Reach up and hold the bar with a supinated grip and your little fingers about six inches apart.
Pull your chin up to and over the bar by pulling with your biceps and back.
Holding your arms in the highest contracted position, squeeze your biceps as hard as possible for a two-second hold.
Lower back to starting position under control.
Dips
Grab parallel bars with a neutral grip, then lift yourself until your arms are completely extended. Maintain an upright body position with straight legs.
Now, descend by bending your elbows to bring your torso toward the floor (do not allow your elbows to flare out to the side).
Push through the triceps to return to the start position.
Reverse Curls
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a pronated grip in front of your thighs.
Maintaining a neutral spine and keeping your elbows at your sides, bring the weights up to shoulder level.
Lower under control and repeat.
Phase Two Workouts: Days 9-16
Your phase two workout consists of a pair of tri-sets. Moving between each exercise in the tri-sets should take at most 10 seconds. Rest for 120 seconds between tri-sets.
TriSet A
Alternate Dumbbell Curls: 3 x 20/15/10
Tricep Pushdowns: 3 x 20/15/10
Incline Dumbbell Hammer Curls: 3 x 20/15/10
Optimized Exercise Form:
Alternate Dumbbell Curl
Hold dumbbells at your sides with your palms facing inward towards your thighs while standing with your feet shoulder-width apart.
Turn your right wrist to the front while keeping your elbow at your sides. Curl the weight up until your bicep is fully contracted.
Lower under control reversing the wrist motion so that your palms face your thighs in the bottom position again.
Repeat with the other arm.
Tricep Pushdown
Stand in front of a high pulley cable with a rope attachment. Hold the bottom of the rope handles with your elbows pinned to your sides.
Your hands should be at mid-chest level at the start position. Extend your arms down and slightly outward to fully extend the triceps.
Return to the start position under control and repeat.
Triceps Kickbacks
Grab a light dumbbell in your right hand and stand with your torso at a 45-degree angle and your left hand resting on your thigh.
Fully extend your right arm back from the starting position.
Revere and repeat, making sure not to use momentum to lift the weight.
TriSet B
Skullcrusher: 3 x 20/15/10
Barbell Curl: 3 x 20/15/10
Triceps Kickbacks: 3 x 20/15/10
Forearms:
Zottman Curl: 3 x 20/15/10
Optimized Exercise Form:
Skullcrusher
Lie on a flat bench with your feet firmly set on the floor. Hold a pair of dumbbells in your hands and hold them above your chest. Angle your arms slightly toward your head.
Keeping your elbows in, bend at the elbows to slowly bring the weight down and over your head. Do not move the position of your upper arms as you lower the dumbbells.
Press through the triceps to return to the start position.
Barbell Curls
Grab a barbell with your hands at shoulder width.
Keeping your elbows at your sides, bring your forearms up while squeezing your biceps. Contract as strongly as you can in the top position.
In that position, your knuckles should be at the level of your shoulders.
Now, slowly lower the bar to the start position. This eccentric portion of the rep should take twice as long as the concentric lifting portion.
Zottman Curls
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip.
Supinate the dumbbells during the eccentric motion. Your palms should face the ceiling when your hands are at your chest level.
Rotate your hands into a pronated (palms down) position.
Slowly lower the dumbbells to the start position.
Rinse and repeat.
Phase Three Workouts: Days 17-23
In phase three, you will do straight sets. Your total focus is on lifting maximum weight with perfect form. Rest as long as needed between sets to fully recover for the next set. At this stage, you should use a dip belt to add poundage to your bodyweight exercises.
Close-Grip Bench Press: (warmup 15 reps) 4 x 7,5,5,3
Close-Grip Chin-Up: 4 x 7,5,5,3
Barbell Curls: 4 x 7,5,5,3
Dips: 4 x 7,5,5,3
Reverse Wrist Curls: 4 x 12, 10, 8, 8
Optimized Exercise Form:
Reverse Wrist Curls
Sit on the edge of a bench with a pair of dumbbells held with a palms-down grip. Your hands should be about eight inches apart. Rest your forearms on your knees with your wrists hanging over the edge of your knees. Make sure your forearms are parallel to each throughout the movement.
Extend your wrists down all the way as you allow the dumbbells to roll down your fingers.
From the bottom position, flex your forearms to bring the dumbbells back to the start position.
Phase Four Workouts: Days 24-30
Your phase four workouts consist of nine exercises. They are divided into four supersets, two each for biceps and triceps and a standard set for forearms. Rest for 90 seconds after each superset.
Superset A1
Preacher Cable Curls: (warmup 15 reps) 4 x 12
Incline Dumbbell Curls: (warmup 15 reps) 4 x 12
Optimized Exercise Form:
Incline Dumbbell Curl
Set the angle on an incline bench to 45 degrees.
Grab a pair of dumbbells and sit on the bench with your arms hanging at your side.
Rather than starting with your arms hanging down in a fully vertical or neutral position, begin the exercise with your forearms about 10 percent from the vertical position. Your palms should be facing the ceiling.
Flex at the elbow to bring the right-handed dumbbell to the shoulder; contract the bicep in the top position.
Lower under control, again stopping 10 percent short of full extension.
Repeat with the left arm and continue alternating to complete your rep count.
SuperSet A2
Single-Arm Triceps Pushdown: 4 x 12
Reverse Dips: 4 x 12
Forearms:
Farmer’s Walk: 3 x 20 paces
Optimized Exercise Form:
Single-Arm Triceps Pushdown
Attach a single-handle attachment to a high pulley cable.
Stand in front of the pulley, facing it. Grasp the handle in your right hand and hold it at chest level with your elbows at your sides. Adjust your positioning so that the cable is taut in the start position.
Extend your arm and contract your triceps.
Reverse the motion to return to the start position, keeping your elbow at your sides.
Reverse Dips
Position yourself in front of a chair with your palms resting on the chair seat and feet on the ground about two feet in front of it. Your hands should be about six inches apart and your knees bent.
Lower your body toward the floor by bending at the elbows, going down all the way.
Push through the triceps to return to the start position.
Farmer’s Walk
Grab a heavy pair of dumbbells off the rack and hold them at arm’s length by your sides.
Walk around your workout area, taking 20 paces away from the dumbbell rack and then returning. This should take 3-60 seconds.
Replace the dumbbells on the rack.
SuperSet B1
Close-Grip Chin-Up – (warmup 15 reps) 4 x 12
Alternate Cable Curls – (warmup 15 reps) 4 x 12
Optimized Exercise Form
Alternate Cable Curls
Set the cable pulleys at their lowest level.
Stand in front of the machine, facing away from it, and grab the cable handles.
Adjust your position so the cables are taut, with your arms slightly behind your torso and elbows at your sides.
Flex the right elbow to curl your hand up to your shoulder. Squeeze the biceps tightly in the top position.
Lower under control and repeat with the left arm.
Alternate sides to complete your rep count.
SuperSet B2
Close-Grip Bench Press: 4 x 12
Triceps Push-Ups: 4 x 12
Optimized Exercise Form:
Triceps Push-Ups
Get down in the standard push-up position, but with your hands together under your body so that your thumbs and first fingers are touching. The gap between your hands will form a diamond shape.
Maintaining a tight core and a straight line from head to toe, lower your chest to the floor.
Push back to the start position.
30-Day Arm Challenge Nutrition
You will never grow your arms unless you eat a personalized nutrient-dense diet. Your body can only work with the building materials you provide it. Even if you are following the best arm workout on the planet, you will not add a single gram of muscle to your body without creating the right sort of caloric surplus.
Your workout places stress on your muscles. The type of workouts in this program will cause micro-tears in the muscle fibers. As a result, when you walk out of the gym, you will be weaker and smaller. Only when you feed the muscle with the protein and carbs needed to repair the micro-tears in your muscle fibers can you benefit from all your hard work. Besides repairing the muscle, your body will add a little bit more size to the muscle fiber to meet a similar challenge in the future.
You must create a daily caloric surplus to give your body the nutrients needed to build muscle. That means you are taking in more calories than you use.
To determine how many calories you need, multiply your body weight by 20. So, a 180-pound guy needs to consume 3,600 calories to give his muscle cells the building blocks for creating new mass.
Those 3,600 calories should be divided into six meals of equal size and spaced around three hours apart to get the most benefit from them. Each meal should have 50% carbohydrates, 30% protein, and 20% healthy fats as its macronutrient ratio. Aim for one gram of protein per pound of body weight.
These are the best protein sources to include in your mass gain diet:
Eggs
Dairy products
Whey protein powder
Lean beef
Chicken breast
Lean pork
Fish
You should also be consuming generous servings of these starchy and fibrous carbohydrates:
Potatoes
Yams
Brown rice
Corn
Pumpkin
Broccoli
Asparagus
Brussels sprouts
Cauliflower
Maintaining Your Gains
The week after you complete the 30-day arm challenge, you should take a break from training your biceps. Then follow a periodization program where you spread out each training phase from a week to a month. Here’s how it will look:
Month One: Hypertrophy 1
Month Two: Strength 1
Month Three: Hypertrophy 2
Month Four: Strength 2
Take a week off from training at the end of the second and fourth phases. You can follow this periodization program continuously to make ongoing gains.
Myths Around Arm Training
Several persistent myths surrounding arm training must be wiped away before every lifter can get the best bang for his lift. Let’s put straight the four most common arm workout fallacies:
Myth #1: You Can Build Arms with a Partial Range of Motion
Everywhere you look, whether in your local gym or on YouTube, you see guys doing partial reps, usually with weights that are far too heavy for them. Make no mistake; this is not a smart way to train. You need to work a muscle through its full range of motion for full development and maximum strength.
Myth #2: Standing Barbell Curls Are All You Need
The standing barbell curl has been the go-to exercise for the biceps since the beginning of organized weight training. As a result, you see a lot of guys rely on it as their sole bicep builder. That, however, is a mistake. Barbell curls allow you to use a lot of weight but have limitations. They do not allow for grip supination to target the different heads of the biceps.
When it comes to the triceps, a lot of guys spend their time on exercises of dubious value that do not allow for much weight, such as triceps kickbacks, when they could be doing moves that allow for a lot of weight, like close grip bench press and dips.
The bottom line is that you do not want to rely on just one or two exercises for arm development – variation is a must for overall development.
Myth #3: It’s All About the Weight
The standing barbell curl has got to be the most abused exercise in the gym. The reason is simple — people try to impress others with how much weight they can curl. As a result, they use so much body swing and momentum that their biceps are getting no stimulation at all.
Don’t be like those guys — leave your ego behind and focus on perfecting your exercise form and increasing your strength. Remember, 5 pounds curled perfectly is much better than 10 pounds with a bad form.
While we’re on the subject of weight, progressive overload should be gradual. So, rather than jumping from a 10-pound to a 15-pound dumbbell on the curl (a 50% increase), look to add just a single pound on the next set (a 10% increase). If your gym has microplates, you can make jumps of just 1-2%, which is even better.
Myth #4: You Can Wing It
The old saying that those who fail to plan, plan to fail is as true on the gym floor as anywhere else. You cannot turn up and train by feel if you are serious about getting results. Instead, you should record every exercise, set, rep, and weight in a training journal. That will allow you to know exactly how many sets, reps, and pounds to target on the next workout.
Most Common Arm Training Mistakes
There is generally no shortage of enthusiasm when it comes to arm training. There are, however, many common mistakes that tend to hold people back from getting anywhere near achieving their potential. Here are three of the common arm training mistakes and what to do about them:
Over-Reliance on Isolation Exercises
Which exercise will get you to bigger arms faster, curls or chin-ups? Pushdowns or triceps dips?
When you encounter someone who trains frequently but has poor arm development, they are usually weak for their body weight in the fundamental heavy compound pulling and pushing exercises.
All exercises can be divided into two main groups — isolation (single joint motions) or compound (gross motor activities). Compound movements often involve two joints, whereas isolation movements only involve one. Curls are single-joint exercises solely using the elbow, whereas chin-ups are compound exercises using both the elbow and the shoulder. Compound movements are the type of exercise that contribute the most to muscle growth. So, you won’t be able to add inches of thick, powerful muscle if you don’t focus on getting stronger at challenging pulling and pushing exercises like chin-ups or presses.
Lack of Arm Training Frequently
In the early stages of weight training, before drugs and protein powders, the training methods differed significantly from those employed today. They worked out their entire bodies three to five days a week, including their arms. Nowadays, training a body part more than twice per week is uncommon. In fact, the most popular bro split involves working out one body part per day and then working out every body part once weekly.
The introduction of steroids is credited with starting the tendency to train body parts sparingly. After bodybuilders began using steroids, training more than once weekly became unnecessary. All they had to do to gain muscle was pound a muscle group long and hard once every week. But for the vast majority of natural lifters, this simply does not work.
You transmit a signal to your muscles to grow when you lift weights. This signal can be measured using a process known as “muscle protein synthesis.” According to studies, this signal increases significantly after exercise, peaks at around 24-48 hours, and then rapidly declines. It reaches baseline and even deviates from baseline after 48 to 72 hours. [1]
This is not a concern for steroid users, but it is for natural lifters. Additionally, studies reveal that the duration of this muscle-building signal decreases with expertise. Only 14 hours may pass with an elevated signal for advanced lifters. You need to frequently send that muscle-building signal if you are like most participants in these trials. Maybe even every day. Sounds simple enough, but if you train and pound your arms daily, the cumulative damage will make you extremely sore, swollen, and over-trained. So, how can we circumvent this issue?
By adjusting the intensity.
Start by exercising your arms thrice weekly at a relatively high intensity. On these days, work out hard, but don’t lift to failure; instead, stop one or two reps shy of it. Divide the volume you currently perform for your arms each week into three workouts.
For most people, this translates to 12–21 sets overall per week for each muscle. For instance, if your objective is to complete 12 sets over the week, perform four sets on Mondays, Wednesdays, and Fridays.
Allowing Workouts to Get Stale
The saying “everything works, but nothing works forever” is certainly true when it comes to gaining muscle. No matter how great your training plan, exercise, and rep range, your body will eventually stop responding. People who find themselves in this scenario frequently increase the intensity or make minor adjustments, such as concentrating more on muscle contractions. They usually end up hitting the dreaded training plateau.
Unless you regularly alter your programming, your body won’t be able to build muscle consistently. Although switching up your workouts is crucial, switching up your rep range is even more important. Most rep ranges are beneficial for gaining muscle, but training in each one is a completely distinct experience.
Consider contrasting sets of 20 reps with sets of doubles. Both rep ranges create muscle, although being very different. Low reps (1–5 reps), moderate reps (8–12 reps), and high reps (15–20 reps) are the three main rep ranges for gaining muscle. Each one of them has been shown to increase muscle mass.
Use low rep ranges to maximize the development of grinding strength, use the low rep ranges. The traditional bodybuilder rep range for muscular development is the moderate rep range. In research, the 8–12 rep range consistently produces the highest muscle growth when other rep ranges are compared head-to-head. Most people undoubtedly get trapped in this rep range for this reason, and after being locked for a few months, their muscles cease reacting.
When used in a cycle with other rep ranges, going as high as 30 reps, this rep range is fantastic. Workouts with this rep range may seem like marathon sessions. They produce the craziest skin-bursting muscle pumps, but they are also draining. Remember that up to 70% of your arm’s volume consists of fluid and non-muscle fiber components. By increasing the ability of your arms to hold more non-muscle fiber structures and fluids, they will grow bigger if you train them to produce insane pumps with high reps. Start with a single rep range, then switch to a different range after a few weeks. Each time, observe how your arms respond.
Key Arm Training Principles
Here are five principles that need to form the foundation of your 30-day arm challenge:
1. Intensity + Volume
Many people who want to focus on arms development are relatively weak in terms of their arm strength. As a result, they cannot lift enough weight to build bigger arms consistently. You will not progress unless you combine intensity with volume.
2. Variety
If you repeatedly do the same thing, your body will adapt and stop responding. As a result, periodization has been a part of organized weightlifting from the beginning. That is why you must switch between intensification (strength work) and accumulation (hypertrophy work).
3. Targeted Stimulation
The key job of the arm muscles is elbow flexion and extension. The elbows flexors consist of four muscles:
The brachialis
The brachioradialis
The pronator teres
The bicep brachii (long head + short head)
Each of these muscles responds differently to stimuli. For example, the brachialis responds better to force, while the brachioradialis responds better to speed. Changing the grip also changes the focus of the exercise. A pronated grip targets the brachialis, while a supinated grip hits the biceps brachii. Even though the exercises may seem similar, they have a very different effect on the arm muscles.
4. Prioritization
To prioritize your arm development, you must train them at the beginning of the week. This applies to your training week cycle and your specific workout. So, arm training should be on Day One, and you should train your arms first during that workout. That way, you can pour all your training energy into your arm workout while you are fresh.
5. Progressive Overload
When you work a muscle, the stress leads to micro tears within the muscle fiber. Proper nutrition and rest allow the muscle to get bigger and stronger to meet that stress in the future. So the muscle can meet the previous stress level in the next workout. Unless you add extra stress in the form of either more weight or reps, it will not be overly stressed, and the micro-tears that lead to growth will not occur.
Read also: Progressive Overload: The Science Behind Maximizing Muscle Growth
Bonus Section: How To Improve Arm Vascularity
Nothing says badass like a pair of big and vascular arms. Vascularity refers to the clearly visible veins running throughout the body. A vast network of veins crisscross your body. These veins are typically not visible as they are covered by body fat that lies underneath the skin.
The pinnacle of fitness is having a muscular body that is also vascular. It announces that you are in excellent physical condition with little body fat. Of course, there are a lot of folks who have never set foot inside a gym but have visible veins. Some people are genetically predisposed to develop insane vascularity. There are also several medical problems that increase a person’s vascularity.
Even if you were born on the wrong side of the veiny genetic pool, there are definitely things you can do to improve your vascularity:
1. Reduce Your Body Fat Percentage
The more fat you have, the less noticeable your veins will be. Therefore, reducing your body fat percentage is the first thing you should do to highlight your vascularity.
Men must be in the 10 to 12 percent body fat range to have clearly visible veins. On the other hand, women must be even lower.
The first thing you need to do is enter a negative calorie balance. The difference between the calories you burn off and consume should ideally be 500 calories.
Second, drastically reduce your complex carb intake. The timeframe immediately following your workouts is the only time you should be eating carbohydrates. Approximately an hour after your workout, consume a meal or smoothie that is 50% carbs and 30% protein.
Add steady-state cardio to your weight training sessions if you’re trying to get vascular. Most of the calories you burn while exercising with high-intensity interval training (HIIT) will come from your glycogen stores. The calories you burn from steady-state cardio will come from your body fat reserves.
2. Strength Training
Contrary to popular belief, doing a lot of high rep sets with lesser weights is not the greatest approach to developing arm vascularity. The best technique to develop size and vascularity simultaneously is through heavy training in the 8–12 rep range. Blood pumps through the body more intensely the harder you train. The veins enlarge as a result, making them easier to observe.
You should end your workout with high-repetition sets to achieve a maximum pump. This will saturate the working muscle with blood, giving it the impression that it is about to explode. This kind of exercise is a component of Hany Rambod’s FST-7 program for bodybuilders trying to get into a super-ripped (and veiny) condition.
3. Include Isometrics
You should perform isometric holds during your recovery period and after your workout to further improve your vascularity.
4. Cut Water
A layer of fat beneath the skin will prevent your veins from peeking through. Water can also get between your veins and your skin. The bodybuilders on the Mr. Olympia stage appear so diced because they have removed most of the water from under their skin.
Wrap Up
The 30-Day arm challenge works. So long as you stick to the plan, you will develop significantly bigger and stronger biceps, triceps, and forearms. And those arms will not only be big but also defined. Put your all into this program with total dedication, belief, consistency, and grit, and you’ll be rewarded with arms to impress!
References
MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6. doi: 10.1139/h95-038. PMID: 8563679.
https://www.patreon.com/posts/frequency-66701244
Jay Cutler Talks Nutrition: ‘My Appetite Is Through the Roof Without Using Heavy Anabolics’
Bodybuilding legend Jay Cutler is back with another ‘Fit-for-50’ workout and health check-in. In a recent JayCutler TV YouTube video, Cutler opened up about his nutrition and shared a brutal arms-focused training session five weeks from his physique goal.
Competing mostly in the 2000s, Jay Cutler cemented himself as an all-time great with sheer willpower, tenacity, and some of the best legs in the IFBB Pro League. His attention to detail during training sessions paid dividends as he later became the man to dethrone eight-time Mr. Olympia titleholder, Ronnie Coleman. Cutler took second to Coleman four times before exacting his revenge.
Jay Cutler competed against the world’s best and remains the only bodybuilder from the Open to win back a Mr. Olympia title. He accomplished this historic feat after defeating Branch Warren and Dexter ‘The Blade’ Jackson at the 2009 Mr. Olympia show. Jay’s last Olympia contest came in 2013, where he finished sixth before announcing his retirement.
While he has no intentions of returning to compete, Jay Culter mapped out a physique transformation late last year. He’s been open with fans about the process, having shared workouts, physique updates, and even thoughts on his supplements and nutrition. In his latest ‘Fit-for-50’ update, Cutler showcased an impressive physique just seven weeks from his birthday.
Cutler has taken various measures to sculpt his body over the past few months. He’s made it clear that his goal is to get bigger and leaner at the same time. And he believes this can be accomplished mostly with nutrition. Jay said ‘keeping the metabolism guessing’ has always been key for getting in optimal shape. In his latest video, he walked fans through a brutal arms workout.
Jay Cutler Shows Off Arms Workout 5 Weeks from ‘Fit-for-50’ Goal
Check out Cutler’s workout below:
Seated Dip Machine – 4 sets
Rope /bar Triceps Pushdown – 4 sets
Lying French press w/barbell – 4 sets
One Arm Cable Tricep Extension – 4 sets
Atlantis Biceps Curl Machine – 4 sets
Preacher Curl Machine – 4 sets
Dumbbell Biceps Curl – 4 sets
Fat Grip Barbell Curls (22’s) – 4 sets
Kneeling Rope crunches – 4 sets
Power tower Leg Raises – 4 sets
Abdominals Machine – 4 sets
Cutler Sticking to 1 Hr 30 Min of Cardio Daily, Shares Sleep Schedule
Cutler said he’s aiming for an hour and a half of cardio per day. He also looked back on training in the middle of the night during his Olympia preps.
“So I did cardio last night at 3 was my last session. And that’s not good. So, basically, I’m going to do 30 minutes this morning and I’m going to do 30 minutes after training. I’m going to take you guys through another arm day because that seems to be everyone’s favorite day, arm training. So we’re Jay Walking right now, as you guys know, we love our Jay Walks right? I’m feeling good.
As you can see my mood is good. Only slept about four hours, I sleep mainly about five hours a night, everyone says you got to sleep more than that but honestly, that’s what I’ve been used to even when I was prepping. Many of you guys know from following the old videos, I used to train in the middle of the night. In a way, I did it as kind of a mind f to the other guys. Because they used to see me training in the DVDs and all that stuff. We didn’t have social media,” Jay Cutler shared.
Jay’s Typical Breakfast, Talks Greatest Challenges Before Turning 50
Cutler shared an average breakfast with fans. Then talked about the biggest obstacles he’s facing before turning 50.
“A couple whole eggs. The egg whites are from International Egg Whites Mac. I got a couple slices of Ezekiel raisin bread. I’m going to have a half a cup of low-fat cottage cheese. That much pineapple [few pieces]. And a cup of coffee, and I’m going to have a little I Can’t Believe It’s Not Butter. And that’s it..”
whole eggs
Ezekiel raisin bread
low-fat cottage cheese 1/2 cup
pineapple
coffee
margarin
According to Cutler, his toughest challenge is transforming his physique without the use of performance-enhancing drugs, other than testosterone replacement therapy.
“I’m doing this transformation – and I think I’m pretty good at what I did for 20 years. We still have people that try to tell me that, ‘This is what you need to do!’ No, just people are always giving opinions, you know. ‘This is what you need to do, this is how you need to look.’ You know what I say… the same thing I said when I was training for every Olympia.
I don’t think any Olympia ended exactly the same, right? It’s all circumstantial, it’s all trial and error. You think that – okay, this weight looks good, this amount of food you eat looks good, this amount of cardio, this is where I train harder, train less. There’s no formula that’s perfection because variables take place right? The body is the most complicated piece of machinery ever. So, it’s going to be reactive differently under different situations.”
“The biggest obstacle I have is training without all the extras, we know what we’re talking about. So, I’m in uncharted territory to carry muscle and get as lean as possible,” said Cutler. “My appetite is through the roof, that’s one thing I can tell you guys without using any heavy anabolics and stuff, my appetite is just crazy.”
Before ending the video, Cutler mentioned that he has avoided fat burners but may consider them at the four-week mark.
“I mentioned in the beginning of this video, I don’t necessarily take fat burners, although maybe the last few weeks. We’re at five weeks, so at four weeks I need to re-evaluate the body and say, okay, do I need to hustle? I felt like at seven weeks out I had a hustle, I’ve now upped the cardio to one hour and thirty minutes a day.”
This isn’t the first time Cutler has brought up anabolics. In a Cutler Cast Podcast, Cutler took issue with new-gen bodybuilders openly discussing steroids and other performance-enhancing drugs. He believes talking publicly about the matter could end up hurting athletes down the road with other opportunities.
Whether it’s training for 20-inch arms or fasted cardio, Cutler is a valuable resource for the bodybuilding community. He hopes to display his best physique in 10 years in just over one month in celebration of his 50th birthday.
You can watch the full video from the JayCutlerTV YouTube channel below:
Published: 12 July, 2023 | 4:07 PM EDT
Flex Lewis Shares Top 3 Movements to Build Olympia-Worthy Chest: “Control Is Key”
Welsh bodybuilding legend Flex Lewis presented arguably one of the best physiques of all time in the Men’s 212 category during his best days of competition. While he no longer competes, he’s revered for educating fans on a range of topics related to bodybuilding. In a recent Instagram post, Lewis shared his top three movements for building an Olympia-worthy chest.
Flex Lewis’ passion for bodybuilding was discovered early in his teenage years after taking inspiration from icons Tom Platz and seven-time Mr. Olympia Arnold Schwarzenegger. He made a name for himself on the UK regional circuit before joining the IFBB Pro League.
While he was well respected for his overall look, he was renowned for his insane arm development. After placing runner-up in the Men’s 212 event at the 2011 Mr. Olympia, Lewis secured the coveted title before the division limit was raised to 212 pounds the next year.
Lewis enjoyed a dominant run at the top as he managed to ward off budding talent and became a seven-time 212 Olympia champion. What’s more impressive is the fact he went essentially undefeated from 2012 to 2018, winning every show he participated in. Although he flirted with the idea of switching to the Open, he decided against it and hung up his posing trunks following a final win at the 2018 Mr. Olympia.
Flex Lewis / Instagram
In July 2022, Lewis reported positive findings after receiving the results of his blood work. He gave fans a look into his downsized physique at a lean 210 pounds post-retirement and revealed he’d start TRT (testosterone replacement therapy). Then, he delivered another impressive physique update after getting on TRT.
As far as training goes, Lewis showed off his gigantic biceps and triceps in an intense arms workout session last November. He followed up with a collaborative quads training session with rising Men’s Open sensation Andrew Jacked weeks later. The pair got together for a heavy back workout in prep for the 2022 Mr. Olympia as well.
Flex Lewis left the fans in awe of his jacked physique with an update where he tipped the scales at 200 pounds earlier this year. He laid out an updated diet and training program he’s using to pack on muscle after dropping 60 pounds.
There has been speculation about whether Lewis would ever return to competition given his high fitness levels. He left the door open for a potential comeback but mentioned a caveat: that he’s rewarded with seven-figure prize money.
Flex Lewis shares the top 3 movements to build an Olympia-worthy chest
In a recent Instagram post, Flex Lewis shared his top three movements to build a muscular chest fit for an Olympia champion.
Lewis discussed the reloaded vertical chest press as his first movement of choice.
“Exercise number one is the reloaded vertical chest press,” said Lewis. “As I preach many times, foundation is key. You find the height of the seat in accordance with your biomechanics. So, what I try to do is line up my chest with the handles, get a little bit closer range. People will say you’re incorporating triceps. I’ve been doing this a long time. There’s ways of me trying to switch off that button but the wider you go the less triceps you’re going to hit. Pinching myself against the pad and my shoulder blades. I’m not squirming in the chair, plain motion. Chest up high squeeze at the top.”
His next movement is the reloaded incline fly.
“Exercise number two is the reloaded incline fly. This is pretty much as close to a dumbbell fly as a machine can be. Chest up high, I’m arching my body. There’s a little definitive distance between the lower of my back and the pad on my shoulder blades firmly on the pad, full stretch at the bottom. Contraction with the flys all the way through squeezing at the top, opening them up, controlling the weight. Ninety degrees and up again. You can open your hands up or close them out depending on your preference and what you’re trying to achieve during the workout.”
Finally, Lewis detailed using an incline chest press machine effectively.
“Exercise number three is one of the GOATs, it’s one of the old Flex piece, this is [incline chest press machine]. Chest up high, feet in a solid foundational position and we’re going to drive through squeezing at the top. As you can see I’ve got a suicide grip which is something I don’t advise but this is how I train and feel best. Contraction all the time, control is key.”
Flex Lewis opened up on his steroid use during his prime last month. He backed himself to come out on top of a hypothetical matchup with 2022 Mr. Olympia Hadi Choopan and runner-up Derek Lunsford if he decided to make a comeback. Then, he teamed up with four-time Classic Physique Olympia champion Chris Bumstead for a brutal back workout weeks ago.
Lewis laid out the secrets to his training, diet, and recovery protocols earlier this month. He also revealed his plans to take on a body transformation challenge for his 40th birthday. In addition, he recently listed his top three movements for building the triceps last month.
RELATED: Shaun Clarida Plans to Break Flex Lewis 212 Olympia Record, Says Nick Walker’s ‘Streamlined’ Look Cost Him
Given his ability to remain on top for so long as a 212 competitor, when Lewis offers insight for building a muscle group, fans listen.
Published: 14 June, 2023 | 11:35 PM EDT
The No Weight Equipment Arm Workout for Bigger Guns
Showing up at the gym at five o’clock is futile; crowded dumbbell areas, every squat and power rack occupied, and a sense of claustrophobia take place. You look around and scratch your head wondering where to start and how in the world you will get an effective workout in this zoo you call a gym.
The answer may seem simple, but one that many have scoffed at time and again: adopt a minimal equipment workout that enables you to train arms from anywhere. As foregoing traditional equipment such as dumbbells and barbells, not to mention weight machines and utilizing your body weight, isn’t anything new; the concern lies in the effectiveness of said workouts.
Many see bodyweight training as easy or only used for maintenance. However, you can build appreciable muscle mass if you do bodyweight training correctly. A recent study by the leading researcher in muscular hypertrophy, Brad Schoenfeld, reported that sets performed in the lower rep range and heavier loads (3 sets of 7 reps) and lighter weight with higher reps (25 to 35 reps) yielded similar hypertrophy results. [1]
Advantages of No Equipment Training
Let’s look at some advantages of no-equipment training and see if it’s a good fit for your next arm workout:
The Solution to a Crowded Gym
Nothing is more frustrating than entering the gym ready to put your perfect plan for bigger arms into action when you look around and find no place to go. So when every rack, dumbbell, barbell, and machine is occupied, creativity is paramount. Fortunately, there are plenty of options to fall back on. Chin-up bars, suspension trainers, and even the floor become highly effective tools for building larger, sleeve-busting arms.
Builds muscle mass
By now, you know all too well the infamous definition of insanity: doing the same things over and over and expecting different results. A no-equipment arm workout will surely spur more than enough diverse stimulation and shock your arms into growing. It’s not just a minor modification of a dumbbell arm curl or a slight shift in elbow angle during a triceps pushdown. It’s an entirely new challenge.
Using Little to No Equipment Will Put Excitement Back Into Your Training
The sheer novelty of doing something new will boost motivation and skyrocket your progress to new heights. Science Daily looked at a study concluding that people learn from new experiences without even trying [2]. This trigger can be advantageous when trying new exercises, especially ones you’ve never tried before.
Now let’s look at some specific, highly effective arm exercises when the gym is crowded, and you’re unable to use the traditional means to build your arms, or you just want something new.
Bodyweight Biceps Exercises
Add the following bodyweight biceps exercises to your exercise arsenal:
Suspension trainer biceps curl
Generally speaking, muscle activation is greater during suspension training versus comparable traditional movements. A study from the Sports Biomechanics Journal looked at many criteria regarding muscle activation, including electromyographic signals, and found that suspension training was superior to the more traditional moves. [3]
For the suspension biceps curl, affix a suspension trainer rig high on a sturdy bar or station. Grasp the handles and place your feet close to the anchor point. Lean back and extend your arms so they are perpendicular to your torso. With your palms facing the ceiling, bend only at your elbows to bring your forehead toward your hands. Your body should remain in a plank position and move toward the anchor point. Once your biceps are contracted and beside your head, reverse the motion and straighten your arms.
Variations: A simple modification to either progress or regress the difficulty is to adjust your stance. The closer your feet are to the anchor point, the more challenging the exercise. The more your feet are placed below your hips, the easier it is. Whichever variation you choose, keep your elbows high and stationary while performing the move slowly and under control.
Biceps chin-up
Another non-traditional biceps builder is the reverse grip chin-up. Normally performed to develop the back, a few tweaks can make this into one effective biceps builder. To place the most stress on your biceps, grasp the overhead bar with an underhand grip about shoulder-width apart. Contract your midsection and round your back slightly. This will take the stress off of your back. Curl your body up with your biceps, bringing your shoulders toward your hands. Flex hard at the top and then return under control.
Variations: If you’re not the best at the chin-up and need to make the exercise a bit easier, you can loop a band around the bar overhead and step into the other end to lessen the body weight lifted. Or you can place your toes on a bench or box to assist you. Either way, work your way to lifting your body weight over time. Another regression is performing the same exercise on a lower rack with your feet on the floor and legs extended out in front of you as if you were going to perform a reverse rack row.
To progress the exercise, pause at the top of the movement for a count of two before slowly lowering to the start position.
Inverted rack curl
Think of this as a combination of the suspension curl and chin-up. Assume a sitting position under a stable bar in a rack or Smith machine. Take an underhand grip above your head and straighten your body from shoulders to feet. Curl your body up and your forehead toward the bar, then return to the bottom extended position.
Variations: Raising the bar will make the exercise a bit easier since more body weight will be supported by your feet. Lowering the bar raises the difficulty since your arms will be under more total body load.
Suspension trainer lateral curl
Stand with your right shoulder closest to the suspension trainer. Grasp the handle with your palm facing the ceiling and extend straight to your side. Your entire arm should be nearly level with your head. Begin by curling your arm and raising your body toward your hand. Extend back down by straightening your arm. This biceps exercise is considered a bit advanced, so be careful not to loosen up your form at risk for injury.
Variations: As with other suspension trainer exercises, the closer you move your feet toward the anchor point of the trainer, the more challenging it becomes. The less angle to the anchor point, the easier it becomes.
Best Triceps Exercises
Here are some of the most effective bodyweight triceps exercises:
Suspension trainer triceps extension
The triceps extension is a demanding but adjustable exercise that can be done pretty much anywhere with a suspension trainer. Affix a suspension trainer overhead on a pull-up bar or some other stable foundation. Grasp the handles facing away from where the suspension trainer is anchored. Back your feet up and extend your entire body with your hands overhead. Maintaining a planked body position, bend only at the elbows as your body lowers toward the ground. Your hands should move past your ears. Reverse direction and straighten your arms out once again.
Variations: As with suspension trainer biceps curls, adjusting your stance can make the exercise more or less challenging, depending on your strength and ability. Moving your feet back toward the anchor point will impose more body weight into the movement, and moving them out will make it easier. Adjust as necessary.
Triceps push-up
As an old favorite but often forgotten exercise for triceps is the push-up with hands placed close together. Also called diamond push-ups, a study from the University of Wisconsin-La Crosse looked at the triceps activity with electromyography comparing traditional triceps exercises such as pushdowns, close-grip bench presses, and skull crushers with triceps push-ups. The study found that triceps push-ups had the most significant muscle activation. [4]
Start by assuming a plank position with your hands about six inches apart. Lower your body toward the floor while keeping your elbows by your sides. Stop just a few inches from the floor before returning to the top position.
Variations: There are many ways to make triceps push-ups more challenging. First, you can simply place your feet on an elevated surface or a bench to transfer more stress to your upper body. Additionally, you can add instability, such as your feet looped into a suspension trainer or placing your hands on a small medicine ball. You can also slow the exercise’s cadence and pause at the bottom for a count or two.
Rack triceps press
Stand in front of a stable bar in a rack or Smith machine bar that is about hip height. Grasp the bar with an overhand grip a little wider than shoulder width. Step back with your feet until your body is straight and your arms arm extended out in front of your torso. Bending your elbows, slowly lower your body toward the bar as your head moves closer to the bar. Allow your head to dip below the bar as your elbows are fully bent. Reverse the direction until your arms are extended once again.
Variations: Raising the bar higher will allow you to perform more reps and is apt for beginners. As you move the bar lower to the floor, more stress is placed on your triceps for a more advanced version.
Suspension trainer triceps press-down
Getting that powerful triceps contraction can easily be achieved without a cable machine. Utilizing a suspension trainer stand facing the anchor point of the trainer. Hold the handles by your sides with your palms facing behind you. Slowly raise the handles by bending at the elbows as your body leans back slightly. Once your hands are parallel with your elbows, press and straighten them back down and back as you contract your triceps.
Variations: Standing closer to the anchor point will increase the amount of stress on your triceps, calling for more intensity and strength. Advance to more difficult variations only after you’ve mastered the basics first.
Whichever variation you choose, be sure to master the basic movement before progressing to more challenging versions.
Sample No Weight Equipment Arm Workout Program
Here’s a quick sample program you can plug into any workout any day of the week. Use as a shock to replace your normal arm program or adopt it for several weeks, progressing with each exercise. Shoot for performing the following routine at least twice per week.
Biceps
Suspension trainer biceps curl: 3 x 10-15 reps
Biceps chin-up: 3 x as many as possible
Inverted rack curl: 3 x 10-15
Suspension trainer lateral curl: 3 x 10-15
Triceps
Suspension trainer triceps extension: 3 x 10-15 reps
Triceps push-up: 3 x as many as possible
Rack triceps press: 3 x 10-15
Suspension trainer triceps press down: 3 x 10-15
Wrapping Up
If you’re still skeptical about building appreciable amounts of muscle without dumbbells, barbells, and other more traditional means, then maybe it’s time you try the above program. Perfect the exercises, progress like you would any other program, and be sure to challenge yourself with more difficult versions. You have nothing to lose and only more muscle to gain to fill out those sleeves just in time for summer.
References
Schoenfeld B., Wilson, J, & Lowery, R. (2016). Muscular adaptations in low- versus high-load resistance training: a meta-analysis. Eur J Sport Sci., 16, 1–10.
VIB (the Flanders Institute for Biotechnology). (2020, February 5). Novelty speeds up learning thanks to dopamine activation. ScienceDaily. Retrieved April 12, 2023, from www.sciencedaily.com/releases/2020/02/200205132255.htm
Aguilera-Castells, Joan & Buscà, Bernat & Fort-Vanmeerhaeghe, Azahara & Montalvo, Alicia & Peña, Javier. (2020). Muscle activation in suspension training: a systematic review. Sports Biomechanics. 19. 55-75. 10.1080/14763141.2018.1472293.
Boehler, B. (2011). Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises. University of Wisconsin-La Crosse.
Flex Lewis Shares Top 3 ‘Tried and Tested’ Movements for Better Triceps
Bodybuilding legend Flex Lewis continues to give back following a successful career in the IFBB Pro League. In a recent Instagram video, Lewis offered tips for building triceps with triceps pushdowns, seated pushdowns, and dumbbell skull crushers.
Lewis tested his talents as a Men’s 212 Bodybuilding competitor for over a decade. He rose to the top quickly, having earned the 212 Olympia title in 2012. He used his muscle detail and hardness as a weapon during his reign, which saw him earn a total of seven titles until 2018. While building his legacy, Lewis defeated mainstays in the category like Derek Lunsford, Kamal Elgargni, and Jose Raymond.
While he stopped competing following his final Olympia win, fans expected Lewis to switch to the Men’s Open class before calling it a career. There were rumors that he would receive a special invitation for the Mr. Olympia show, however, they never materialized. Last May, Lewis closed the door on his career once and for all and announced his retirement. Instead, Derek Lunsford received the special invite and earned second place in his Open debut at the 2022 Olympia.
While enjoying retirement, Lewis teased the possibility of competing in a recent Straight Outta the Lair podcast. Joined by Steve Kuclo, Lewis shared that a seven-figure price tag would lure him back on stage. In his latest undertaking, Lewis shared his go-to exercises for building sharper triceps.
Flex Lewis Shares How To Build Olympia-Level Triceps with Top 3 Favorite Movements
Lewis favors rope triceps pushdowns, seated pushdowns, and dumbbell skull crushers for building his triceps. He offered tips for each exercise which you can find below:
“This is my top three triceps movements: exercise number one, the tried and tested rope triceps pushdowns, I’m contracting the triceps at the very bottom as you can see I’m stretching it all out; controlling the weight past 90 degrees getting a full stretch at the top and getting a full stretch at the bottom. As I said, these are tried and tested these are better to grow the biceps.
I’m a big fan of mixing up reps with heavy weight as you can see on this second movement – with this second exercise the seated pushdown, I’ve changed my body to face the actual machine. As you can see here I’m pushing some serious weights along with some serious reps, try this along with some heavy reps next time.
Last of all is number three: the dumbbell skull crushers, I’m a big fan of these, I’ve been doing these since I was a teenager. If it’s not broke why fix it. Try these, the dumbbell skull crushers in your next workout,” Flex Lewis shared.
The 39-year-old has been open about life post-bodybuilding. He showed off his ripped physique in an update where he revealed major changes to his diet and training plan. At the time, Lewis was weighing 200 pounds and mentioned that his current goal was to pack on 10 or 15 pounds of muscle. To accomplish this objective, Lewis shared that he’s regularly consuming six meals daily.
Aside from ‘The Welsh Dragon,’ four-time Mr. Olympia Jay Cutler also offers consistent training tips and techniques. The legend took to his YouTube channel in March to explain how he built an Olympia-caliber chest with just four exercises.
In retirement, Lewis continues to offer value to the bodybuilding community. Considering the muscle maturity and detail Flex Lewis displayed in his prime, fans can learn a lot from his technique breakdowns.
More Triceps Workout:
Published: 4 May, 2023 | 9:07 AM EDT
Bodybuilding School: How to Flex Your Triceps
There isn’t a bodybuilder alive who doesn’t want bigger, more muscular arms. However, that often means they spend too much time training their biceps and not enough time on their triceps.
This is a mistake!
While the biceps might be the most famous muscle in the human body, the triceps are actually the largest upper arm muscle. Neglecting the triceps can have a significant impact on the size and shape of your arm.
In addition, while everyone can throw up an arm and do a reasonable biceps pose, fewer people can pull off a good triceps flex. Again, that’s a shame because well-developed triceps also deserve their moment in the sun.
In this article, we reveal why you need to learn to flex your triceps and the best triceps poses for showcasing your horseshoes.
Triceps Anatomy Basics
Knowing a little more about how the triceps function may help you flex them better. After all, if you know where they are and what they do, you should find it a little easier to visualize and control them.
So, the full name of the triceps is triceps brachii, which means three-headed arm muscle. This is because the triceps have three origins that come together at a single origin point. All three heads work together, but each one can be emphasized by altering the position of your arm.
The three triceps heads are:
Lateral head – best worked with your arms by your side, e.g., dips.
Long head – best worked with the arms overhead, e.g., French presses.
Medial head – best worked with an underhand grip, e.g., reverse grip triceps pushdowns.
The main role of the triceps is to extend or straighten your elbows. However, the long head also crosses your shoulder joint, so it’s partly responsible for shoulder extension, too.
How to Flex Your Triceps
Now you know why you need to flex your triceps, it’s time to move on to the “how” part of this article. But before we do, remember the following rules of effective posing:
Warm-up
Contrary to what you might think, flexing your triceps can be strenuous. Make sure you warm up your triceps before flexing them to avoid injury. Bodybuilders tend to practice posing after their workouts when their muscles are warm and pumped. Pumping out a few push-ups should be enough to warm up your triceps and get them ready to flex.
Flex hard
Flexing is a form of isometric training. Isometrics involves contracting your muscles against an immovable object. In this case, that’s the tension generated by an opposing limb or muscle group.
The more intensely you flex your triceps, the more they’ll pop, so squeeze your triceps like your life depends on it. Your muscles should feel fatigued by the end of your posing session, and they may even shake while you’re working them.
Use your mind, not just your muscles
The exercises in the next section tell you how to flex your triceps, but this should be more than a physical process. So, don’t just bend or straighten your arms to contract your triceps, but also put your mind in the muscle and visualize it flexing. This will reinforce that all-important mind-muscle connection.
Seek honest feedback
Even if you flex in front of a mirror, you may not be hitting your triceps poses correctly. Seek feedback from someone who can tell you if your triceps look their best. A small change in the position of your arm can make your poses look even more impressive, so let them guide you to improve your performance.
If you don’t have someone to give you feedback, video yourself instead, ensuring the lighting is favorable and that you move around so you can see your physique from all available angles. Use this feedback to improve your performance.
Practice, practice, and practice some more!
No one got good at posing without practicing. While the occasional triceps flex won’t do you any harm, it probably won’t do you any good, either. So, commit to flexing your triceps several times a day, several days a week. Only through repetition will you get any benefits from flexing your triceps.
Try flexing your triceps between sets
One of the best times to flex your triceps is when you are training them. Or, more specifically, between sets of triceps training. This reinforces the mind-muscle connection, makes the most of the fact your muscles and joints are warm, and will give you an even better pump.
And anyway, what else are you gonna do between sets? Flexing is a much better use of your time than texting or social media scrolling.
The Six Best Ways to Flex Your Triceps
There are several different ways to flex your triceps. Depending on your genetics, you may find that one or several make your triceps look their best. Try them all to see what works for you.
And remember, if a triceps pose doesn’t look as good as you’d hoped, this suggests that the head it showcases is not as well developed as it could be. Use this feedback to design your next triceps training plan.
1. Side triceps pose
The side triceps pose is one of eight mandatory bodybuilding poses that all competitive bodybuilders must perform. It’s one of the most straightforward ways to show off your triceps. As well as showcasing your triceps, it also emphasizes your deltoids and pecs.
To do the side triceps pose, put one arm down by your side and then reach behind your back with your other arm and grip your wrist. Next, extend your elbow and press your upper arm into your side to push your triceps outward.
If you’ve done this pose correctly, your triceps will look much larger than usual, and the long head of your triceps should really stand out.
2. Single-arm triceps flex
This isn’t an official bodybuilding pose, although you may see some bodybuilders do it during the pose-off. Rather, this exercise is an excellent way to work on your mind-muscle connection and make sure the fibers of your triceps are firing together.
To do this triceps flex, just extend your arm down by your side and straighten your elbow as hard as possible. Then, push your arm backward to hit the long head of your triceps a little more. Ramp up the muscle tension by flexing your wrist to bring out your forearm muscles.
3. Double front triceps flex
This pose lets you show off your deltoids, triceps, and forearms at the same time. It not only makes your triceps look thicker, but it’ll also highlight the striations in your shoulders. Flexing your wrists will also bring out your lower arms.
Stand with your arms by your sides. Clench your hands and point your thumbs down toward the floor to make your forearms pop. Rotate your arms inward and then straighten your arms as hard as possible to flex your triceps. This ensures that the lateral head is at its most visible.
4. Double rear triceps flex
While most pushing exercises work your chest and triceps together, when it comes to flexing, the back and triceps are a great pairing. This flex is awesome for showing off your entire rear body, including the traps, lats, rear delts, and, of course, those all-important triceps.
Stand with your arms extended out to the side at about 45 degrees. Straighten your elbows, flex your triceps, and push your arms and shoulders back. Squeeze the entire back of your body hard to make your muscles stand out.
5. Cross-body chest and triceps pose
You’ll need good muscular development to pull off this pose. But if you’ve got the arms and chest for it, it’s certainly a unique way to flex your triceps. This pose was originally popularized by the one and only Arnold Schwarzenegger and has been copied by many bodybuilders.
To do it, stand side-on to your audience and raise your arms so they’re slightly different heights. Keeping your arms slightly bent, flex your chest, biceps, and triceps to really inflate your entire upper body.
Needless to say, this pose requires excellent muscle control, so be prepared to practice.
6. Static triceps pushdown
If you are struggling to flex your triceps without resistance to press against, this is the exercise for you. Holding the bottom position of a triceps pushdown makes it much easier to engage your triceps and practice flexing them.
Do a set of cable pushdowns as usual but then, on the last rep, pause with your arms straight and extend your elbows and shoulders so you feel your triceps contracting. Squeeze so hard that there is a danger that you might cramp up. Hold for 10-15 seconds, and then relax.
Try to replicate this sensation whenever you flex your triceps. Experiment with different grips and handles to see which positions allow you to flex your triceps the hardest. A rope handle is especially effective for this exercise.
The Benefits of Flexing Your Triceps
Flexing your triceps might seem like a pointless endeavor. Still, it could actually be quite beneficial and improve your performance and appearance. Here are the top reasons for working on your triceps flexing.
Improved mind-muscle connection
Bodybuilders often talk about the mind-muscle connection and its importance for effective workouts. This is no myth, and establishing a better link between your brain and your muscles can have a profound effect on your training and performance.
You cannot expect to build a muscle you cannot control properly. Also, the more mental force you can direct into a muscle, the more powerfully it will contract. Can’t feel your lats during lat pulldowns? You’ll never build a big back until you can. The same is true for your triceps.
Flexing forges a stronger link between your mind and your muscles. The sooner you learn how to contract your triceps, the more productive your workouts will become.
See how your triceps training is progressing
While big arms look great, shape also matters. Think about a bodybuilder’s arms and the arms of someone who is overweight. Both potentially share the same circumference, but they look entirely different.
Flexing your triceps will reveal the shape of your muscles or the lack of it if you are carrying too much body fat. If you can’t see the outline of the three heads when you flex your triceps, you should take this as an indicator that it’s time to stop bulking and start cutting.
Better photos
If you like sharing photos on social media, you undoubtedly want to look your best. Learning to flex your triceps will make your arms look bigger and better conditioned than just letting them hang relaxed at your sides.
Sure, you could improve triceps separation with some sneaky photoshopping, but that often comes out looking fake. Flexing your triceps will save you time and ensure your arms look their best naturally.
Andrew Jacked Posing Tips From Wheeler Milo – (Image: Andrew Jacked/YouTube)
For competition
Pro bodybuilders know that competitions are not won and lost in the gym but on stage. Presentation matters, and it’s not always the biggest guy who carries away the trophy. As their next competition approaches, savvy bodybuilders spend increasing amounts of time working on their poses. Posing is a skill that all bodybuilders need to master.
You need more than a good double biceps, lat spread, and side pec pose to win a bodybuilding show. You also need to be able to flex the hell out of your triceps if you want to stand on the podium.
How to Flex Your Triceps – Closing Thoughts
While you need to do more than flex your triceps to make them grow, practicing some triceps poses certainly won’t hurt your arm development. Flexing will reinforce your mind-muscle connection, which will, in turn, make your workouts more productive. Flexing your triceps for photos will make them more Instagram-worthy.
The great thing about triceps flexing is that you can do it anywhere and anytime. Warm up with a few easy push-ups, and then get to work.
Pay as much attention to your triceps as you do your biceps, and you’ll be well on your way to building arms you can be proud of!
Triceps Pushdown Comparison: Rope vs. Straight Bar vs. V-Bar (Which is Better?)
The quantity of breaths we receive is predetermined, and we aim to maximize the value of each. This is also why we are always looking for the most effective exercises for a muscle group. We don’t want to waste our time, effort, and energy on an inferior lift. Most lifters switch between different cable triceps…
Jay Cutler Shows Off Lying French Press, Discusses Benefits When Growing Triceps
Jay Cutler explained the difference between the Lying French Press and Skull Crusher.
Jay Cutler is one of the top bodybuilders of all-time and continues to share his wisdom on different workouts. This time, he highlighted an exercise. The four-time Olympia champion recently showed off the Lying French Press and how it is used to grow triceps.
The French Press and skull crusher are two very similar exercises that pump triceps using extension and stretching. For his “tip of the day,” Cutler demonstrated the Lying French Press using a cambered bar.
“So tip of the day today. It is going to be skull crushers or this is called the French press. So this is for the triceps. I can do this with either a straight bar, cambered bars, dumbbells, cables.”
What Is The French Press?
The French Press is a similar motion to the Skull Crusher. It can be performed with many types of bars, with the hands being extended over the shoulders. When the bar is lowered, it goes behind the head and near the top of the back. This is be done with one or two hands when using a dumbbell.
“This is going to give us an extension of the tricep, okay. Anytime you train tricep, we do a lot of pushdowns or you do kickbacks or some kind of extension.”
The French Press can be performed in a standing or seated position. This exercise provides a greater stretch as the bar goes lower and puts more strain on the long head of the tricep.
In the video, Cutler opts to lie further up on the bench. This means his head and shoulders are lower than his back. The range of motion differs from a Skull Crusher and is more challenging. The bar does not go below the forehead as Cutler lowers it each rep.
“I am going to focus on 12 repetitions, 80 pounds and I am going to use a cambered bar,” Cutler explained.
The overall benefits of the French Press is the fact that it isolates the triceps and hits all areas. The exercise activates stabilizers in both the upper and lower body, which helps in many other areas. It can add size and strength during the exercise and should be added to arm days.
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