- Incline Barbell Press
- Close-grip Bench Press
- The 22 Push-up Challenge (Knuckle, w/ 12.5 lb backpack)
- Weighted Dips (BW = 172 lbs)
- 7.5 lb backpack, 7 sets x 7 reps
- Pin Press (9th pin)*
- 300 lbs x 1 rep
- 275 lbs x 3 reps
- 255 lbs x 7 reps
* I performed the pin press at the end of the workout in order to finish off the chest. This is the first time performing the pin press at the end of my workout and had no idea how fatigued I would be at that point. I was expecting to add 5 lbs to this exercise since the last workout but I could only do 1 rep instead of 5 reps as I was expecting.
* I am only using 5 lbs for this exercise but it is nice to be able to use full range motion without worrying about injuring my left shoulder again. I also perform these sets quite rapid and only rest 10 to 20 seconds between sets. As the weight increase I will eventually have to rest more between sets.
- Bench Press
- 245 lbs x 2 reps*
- 205 lbs x 7 reps
- Partial Rep Bench Press
- 255 lbs x 12 reps
- 275 lbs x 12 reps
- Pin Press (8th pin)
- 255 lbs x 3 reps
- 275 lbs x 3 reps
- Floor Press
- 190 lbs x 5 reps
- 195 lbs x 5 reps
* I failed on the second rep but I am starting to feel confident again as my left shoulder continues to heal.
The triceps consist of 2/3 of the upper arm mass so if you want big arms than focus on building your big triceps. And the best way to build your triceps is by pushing heavy weight – weight heavy enough to crush the average man.
There are a variety of pushing exercises to choose from; however, some are more effective then others. Three of these exercises stand out above the rest. They are the close-grip bench press, weighted dip, and the bench press lockout (pin press).
Close-grip Bench Press
Everyone knows that the bench press relies heavily on the triceps. In order to stress primarily on the triceps simply use a closer than normal bench press grip: 6-8”. Remember to keep your elbows tucked in by your sides as much as possible when doing this exercise.
If you don’t have someone to spot you on this exercise be sure to use a power rack. If you are lifting heavy, your triceps will fatigue fast and you can end up being trapped with the weight on your chest with absolutely no arm strength left to move it.
If you haven’t added weight to this exercise it is time you started. Performing this exercise using only your bodyweight soon becomes boring and people fail to push themselves in this exercise. Many people think this exercise is to be held back until the end of the workout and used to finish off the triceps. However, when weight is added to this exercise can be used to build big triceps as well as create that lower Tarzan pec ridge which is a must for bodybuilding aesthetics.
Don’t be afraid to add weight to the dip but remember to work your way up slowly. If you are adding weight to a belt you can add 2.5 lbs weight increments instead of the typical 5 lbs with barbell exercises. Small 2.5 lbs weight increments add up and eventually you will be doing weighted dips with 100 lbs suspended from your waist.
Lockout Bench Press (Pin Press)
The lockout bench press or pin press is perhaps the best exercise for building huge triceps and will improve overall bench press strength. This exercise also takes advantage of the bench press as a triceps builder. Think of this exercise as a chest shrug. It is a very short range of motion that allows you to use a phenomenal amount of weight. In fact, you should be able to add 5 lbs to this exercise every time you perform it – similar to the barbell shrug.
I am really going to enjoy the pin press. I am performing this exercise the same way Eric Spoto does in the video demonstration of with 815 lbs. I started this exercise with 395 lbs and want to see how much weight I can add.
* I decided to perform bench press lockout (Pin Press) slightly different and needed to adjust pin height. I might have been able to lift more than 395 lbs but didn’t want to risk reinjuring my left shoulder. It is still enough weight to maintain the strength I have in my chest, shoulders, and triceps until my shoulder is fully healed.
I also found that doing this exercise at the end of the workout is a good way to finish off the triceps and chest as you push out every inch of remaining strength you have.