Devised by MH muscle adviser Ray Klerck, it’ll have you armed and dangerous in six weeks
Guys who give their biceps most of the attention in pursuit of bigger guns are missing a trick. That’s because it’s your triceps that add more depth and width to your arms, making you look ripped from every angle. These muscles make up roughly two-thirds of your arm mass, as well as supplying power each time you throw, punch or swing.
Building and conditioning your triceps the smart way – with medium-rep sets of multiple exercises, as you’ll be doing in this workout – will give you an edge both on the sporting field and whenever you’re out to impress.
1. Close-grip dumbbell press
A) Lie on a flat bench holding a dumbbell in each hand, palms facing each other and weights together above your chest. Your arms should be straight.
B) Lower the weights to your chest, then straighten your arms to the start position.
2. Parallel-bar dips
A) Grab the bars of a dip station and lift yourself up so your elbows are straight but not locked. Look ahead, not down, to keep your spine straight.
B) Keeping your elbows close to your sides, lower yourself until your upper arms are parallel to the floor, then press yourself back up to the start.
3. Triceps extensions
A) Sit holding a dumbbell in each hand, then raise them above your head with your biceps pressed to your ears.
B) Bend your elbows to lower the weights behind your head. Straighten your arms to push the weights back above your head to the start position.
1. Body-weight triceps extensions
A) Set a bar to waist height. Get into a push-up position with your hands resting shoulder-width apart on the bar. Keep your torso rigid and elbows tucked close to your body.
B) Bend your elbows to lower your body so that your head goes beneath the bar. Straighten your arms to return to the starting position. To make it harder, lower the bar and vice versa.
2. Chair dips
A) Position yourself over a bench, your hands just behind your bum. Your elbows should be locked with your body diagonal to the floor. Place a weight on your lap if you need more resistance.
B) Bend your elbows to lower your body while keeping your back straight. Straighten your arms to push yourself back to the start position.
3. Plank push-ups
A) Assume the plank position, your body forming a straight line from ankles to shoulders.
B) Take your right hand and place it where your right elbow was, straighten the elbow, and then straighten your left arm so you’re in the push-up position. Lower yourself to the start position and repeat with your left arm.