Use This Dumbbell Triceps Finisher for a Bigger Bench and Thicker Arms
This three-move, dumbbell-only triceps finisher is the ideal arm-pumping express protocol to throw in at the end of your upper body workouts if you’re looking to add size to your arms, and increase your strength in movements like the bench press and shoulder press.
Using a combination of techniques, including dropsets, mechanical dropsets, and max-rep sets, you’ll push the muscles at the back of your arms (which make up a substantial two-thirds of your total arm mass) beyond failure, eliciting new growth while also training yourself to push through fatigue and keep lifting when the burn starts – a vital skill for achieving optimal strength and mass gains.
You’re going to begin with heavy close grip floor presses. Grab the heaviest dumbbells you can press up with good, close grip form, for 5 reps. You can go heavier each set if you start out too light. This one should feel tough. As soon as you’ve finished, drop your bells and grab a lighter set of weights, moving into tricep extensions. Perform 10 reps and keep the intensity high by moving immediately onto rolling tricep extensions until you can no longer perform a single rep with good form.
Rest for 2 minutes and go again. Complete 3-4 total rounds.
Form check
1. Close-grip dumbbell floor press x 5
Lie flat on the ground, your knees bent, pushing your feet into the floor. Keeping your upper arms tight to your body, press the weights up above your chest, locking out your elbows. Lower them slowly until your upper arms are resting on the floor, before explosively pressing back up, squeezing your triceps hard at the top. Keep your elbows from flaring throughout.
2. Lying tricep extension x 10
Lie flat on a bench or the floor with a pair of dumbbells locked out overhead. Bend at the elbows, slowly lower the bells towards your head, while keeping your upper arms locked in place. Stop just short of the bells, touching the floor before extending back up explosively. Repeat.
3. Rolling tricep extension x max reps
Continue lowering your dumbbells in the same manner, but at the bottom roll your arms forward, finishing at the bottom of the close-grip floor press position. Keep your elbows tucked close to your body and explosively press the weight back up. This will help you to perform more extension eccentrics, further fatiguing the triceps.
More workouts like this
Use This 10 Minute Arm Finisher Twice Per Week To Supercharge Your Bicep and Tricep Gains
Use Rolling Tricep Extensions To Push Your Triceps Beyond Failure And Grow Bigger Arms
Try This 10-Minute Fat-Arm Finisher From Our Big Arms Bolt-On Plan
Hit Your Back and Biceps with This High Intensity AMRAP Workout
You Might Also Like
