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TRICEPS |
ADVANCED
ROUTINE: VICTOR KONOVALOV
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THREE-TIME WHEELCHAIR
Nationals champ Victor Konovalov hasn’t let an
unfortunate dirt-bike accident at age 19 derail his will.
This top-level body-builder built an incredible upper body
with some basic and slightly modified moves.
>> “Before you initiate a
rep, visualise yourself going through it,” Victor says.
“When you get tired, it’s easy to lose your focus and
intensity. Visualisation helps me ensure that every rep is
the same.”
>> He also believes
in trying numerous angles in your workout. “Each new angle
targets the muscle somewhat differently.”
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#5 |
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EXERCISE |
SETS
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REPS
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One-Arm Pressdown
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3–4
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6–8* |
Incline Overhead Dual
DB Extension |
3–4 |
6–8* |
Incline Overhead
EZ-Bar Extension |
3–4 |
6–8* |
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* Victor alternates this rep range with weeks
when he uses lighter weights for sets of 10–15
reps, which he feels helps develop muscle tone.
He also supersets his triceps with his biceps
workout on occasion.
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‘‘I use a
moderate
rep speed,”
Victor says.
“Sometimes
I close my
eyes and try
to feel the
muscle fibres
squeezing.”
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ONE-ARM
PRESSDOWN
START:
Position yourself close to the weight stack and grasp a
D-handle attached to a high pulley using an overhand grip.
Use your free hand to grasp the frame of the machine for
balance.
MOVE: Bring your
working elbow in to your side and bend it 90 degrees to
start. “When I’m pronated (palm down), I tend to feel it in
the lateral, or outside, head more,” says Victor. “As I
press down, I push more through my index finger and thumb,
which pronates my wrist even more.” When your arm is at full
extension at the bottom of the rep, allow the handle to come
back up slowly.
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INCLINE OVERHEAD
DUAL DUMBBELL
EXTENSION
START:
Recline on an incline bench and raise two dumbbells
overhead, palms facing the ceiling.
MOVE: Bend your
elbows to begin slowly lowering the weights until they’re
behind your head. Get a nice, deep stretch at the bottom,
supinate your wrists so that your palms face each other, and
then push the weights back up to full extension, turning
your wrists so they face upward once you reach the top
position in preparation for the next rep. If he senses an
imbalance developing between his triceps, Victor performs
this exercise one arm at a time instead.
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INCLINE
OVERHEAD
EZ-BAR
EXTENSION
START:
This exercise closely resembles the dumbbell extension, but
Victor finds that using the EZ-bar allows him to go heavier.
Grasp an EZ-bar at the inner curve of the bar and lower it
behind your head.
MOVE: Extend your
elbows and drive the bar up to full lockout. “With the
dumbbell version, you’re forced to use a lot of stabliliser
muscles,” Victor notes. “It’s easier to focus on just
pushing weight with the EZ-bar, and it’s easier to control.”
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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