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