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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
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Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

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Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

16 of the Best Tricep Exercises to Build Muscle

16 of the Best Tricep Exercises to Build Muscle

9 Arm Workouts You Can Do Without Weights

9 Arm Workouts You Can Do Without Weights

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8 Arm Day Exercises You Should Include in Your Home Workout

8 Arm Day Exercises You Should Include in Your Home Workout

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Pump Up Your Arms And Chest With This 3-Step Pushup Series

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Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

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  1. Home
  2. Tricep Workouts

This 15-Minute Triceps Triple-Dropset Will Explode Your Arms

Use your bodyweight and a bench (or chair or step) to blast your triceps into oblivion—anytime, anywhere - by Ebenezer Samuel
  • 17 Jan 2020

The skullcrusher is one of the most best triceps exercises out there, a potent way to add serious size, muscle and strength to the back of your arm, and it's a move you can overload with plenty of weight for even more muscle-building benefit. The downside? It doesn't exactly travel well. Heck, most arm exercises don't travel well; almost all require you to use outside resistance to get the most out of them.

So what do you do when you need a quick arm pump on a Friday night? Or if you're on the road and you still want to blast your triceps? Your answer: You do the Triceps Triple-Dropset Finisher, a nasty, all-bodyweight sequence from Men's Health's Ebenezer Samuel, C.S.C.S. that'll have your arms screaming for mercy in just 15 minutes. The best part? Aside from a bench (and really, any raised surface, from a bench to a chair to a sturdy office coffee table will do), you don't need any equipment at all. "This is probably the best bodyweight method for training triceps," says Samuel. "And it's harder than you think. Things get a bit easier as you go, but overall, your triceps are never getting to rest."

You'll start with a challenging bodyweight skullcrusher variation, then progress to one that'll push you to squeeze your triceps hard. You'll finish with close-grip pushups, pausing at the bottom to challenge your tris some more.

  • Get in plank position with your hands on a bench, hands shoulder-width apart, elbows tight. Keeping your elbows tight and your core and glutes squeezed, bend at the elbows, lowering your head as close to the bench as possible. press back up, keeping your elbows tight. That's 1 rep; do 6 to 8.
  • Get in plank position, elbows below shoulders, shoulder-width apart, glutes and abs tight. Squeeze your triceps, straightening your arms. That's 1 rep; do 6 to 8.
  • Get in push position, hands slightly tighter than shoulder-width. Keeping your elbows close to your torso, bend at the elbows and shoulders, lowering your chest to within an inch from the ground. Pause. Press back up. That's 1 rep; do 6 to 8,
  • Rest 1 minute. Do 3 sets.

The key to the entire sequence, says Samuel, is form. "This becomes very easy if you don't keep squeezing your abs and glutes," he says. "And it's easy if you let your elbows flare." You have to tighten your entire body to prevent those two things from happening. "And when you do, you create a strong, stable way to isolate your triceps while maintaining total-body tension," Samuel says. "Focus ultra-intently on form: The moment you're breaking at the waist, you're making the exercise much, much easier."

Do those things, and the Triceps Triple-Dropset Finisher goes from a mere triceps move to a full-body workout that'll tax you more than you realise. It's good enough to be a quick on-the-road triceps, workout, says Samuel, so file it away for long road trips. But it can also function on arm day or push day, too. "This is a finisher," says Samuel. "Use it that way whenever you want."

This article originally appeared on Men's Health

  • Fitness
  • Strength Training
  • Tricep Workouts
  • Resistance Training
Ebenezer Samuel
Ebenezer Samuel
Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga.

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