6
Rack Triceps Press
Much like the suspension trainer triceps
press, this exercise is done in similar
fashion, but this time you’ll use a fixed
bar instead of straps.
Grasp a fixed bar set at about hip
height facedown and with an overhand
grip as if in an elevated push-up po-
sition. While maintaining a rigid body,
bend at your elbows and lower your
face down toward the bar. Once your
head is an inch from the bar, reverse the
direction and press back up to the top
position.
Plate-Loaded Triceps Bench Dip
There’s no argument that the big, compound multi-
joint lifts give you the most hypertrophy bang for
your buck, so why not apply this same mindset to
triceps? Dips easily come to mind to fit the bill—
namely bench dips.
Grab a pair of flat benches and place them par-
allel to each other. Sit crossways on one bench and
place your feet on the other bench. Lift your body
off the first bench and dip below the bench pad
going down until you form a 90-degree angle with
your elbows. Return to the top position contracting
your triceps. For added resistance, have your train-
ing partner load weight plates on your lap for more
of a challenge.
7
8
Weighted Triceps Parallel Dip
Many lifters believe that the dip is the unsung hero of
triceps mass. As a diverse exercise that is optimal for
both chest and triceps development, dips are often
overlooked due to their difficulty level. But if you want
real results, a little suffering is in order.
To take full advantage of this highly effective exercise
is to utilize the time-under-tension principle for more
muscle hypertrophy. Station yourself on a parallel dip
bar with your body in an upright position. Lower down
until you from a 90-degree angle at your elbows and
then press up only halfway. Return to the bottom posi-
tion and then extend all the way back up to the starting
position. That is one rep.
Go to our YouTube channel to see
behind-the-scenes and
exercise demonstrations:
youtube.com/ironmanmagazine.
50 JUNE 2017 | ironmanmagazine.com