Iron man Iron_Man_USA__June_2017 - Page 52

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