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TRICEPS |
ADVANCED
ROUTINE: LEE PRIEST
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AWESOME AUSSIE LEE PRIEST IS
all about volume in his training. Known for doing 20 or
more sets per bodypart (a strategy also employed by Arnold
Schwarzenegger himself), Lee leaves no muscle fibre unturned
in his session.
>>
“Because pressdowns are more of a shaping exercise for me,
sometimes I do them first for a warm up, especially if I’m
going heavy for the rest of my routine,” Lee says.
>> Don’t train chest
the day after a triceps workout — it’ll affect your pressing
strength.
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#4 |
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EXERCISE |
SETS
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REPS
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Seated Overhead
DB Extension
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5
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6–8 |
EZ-Bar Close-Grip
Bench Press |
5 |
6–8 |
| Lying French Press |
5 |
6–8 |
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V-Bar Pressdown |
5 |
6–8 |
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Lee sometimes adds a fifth triceps exercise
and reduces his sets per movement to four.
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SEATED OVERHEAD DUMBBELL
EXTENSION
START:
Sit on a low-back chair and hoist a dumbbell overhead,
holding it with both hands, palms cupped against the upper
inside plates.
MOVE: Using a slow,
continuous motion, keeping your upper arms right beside your
head, lower the dumbbell behind your head, then lift it back
to full extension. “You pivot from the elbows,” he explains.
“Don’t go too deep, or you’re going to irritate the tendons
in your elbows.” At the bottom, Lee’s forearms are slightly
above parallel to the floor.
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EZ-BAR CLOSE-GRIP BENCH
PRESS (FEET UP)
START:
“I normally use the EZ-bar here because it takes some of the
strain off my wrists if I go heavy,” says Lee. “The straight
bar tends to bend your wrists back more.” Lie back on a
bench and grasp an EZ-bar on the inner curl.
MOVE: Press the
weight up in a forceful motion, then come down so your hands
just touch your chest. Although Lee has his feet up on the
bench here and on the lying French press, he says that it’s
generally a good idea to keep your feet on the floor for
stability. “When I’m going light, I tend to put my feet up,”
he notes. “When I’m going heavy, I keep my feet on the
floor.”
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LYING FRENCH PRESS (FEET
UP)
START:
Lie face-up on a flat bench, holding an EZ-bar at arms’
length above you.
MOVE: Keeping your
upper arms as still as possible and hinging just at the
elbows, bring the bar down to your forehead, then push it
straight back up. Lee will sometimes superset this movement
with a set of 6–8 reps of closegrip bench presses with the
same bar “to really flush the muscle and pump as much blood
into it as possible.”
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V-BAR PRESSDOWN
START: Attach a V-bar to
an upper pulley and grasp it overhand, forearms parallel
with the floor.
MOVE: Press downward
forcefully by flexing your triceps, bringing the bar toward
your thighs. At the bottom, squeeze for a second for a
strong contraction.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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