You’re going to learn how to rig up the best building tricep exercise you have ever seen.
When I travel around to different gyms I have to be content with tricep press downs on the lat machine or supine tricep press with an EZ curl bar or tricep kickbacks. They’re not bad but nothing like the Kneeling Tricep Extension. In order to build a sweep on your triceps that hang down like grapes you have to blast the long head of the tricep. It’s the one with the greatest potential for size. In fact...
I Promise You Another Inch On Your Arms
If You Do Exactly What I’m Going To Tell you
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You might say. “Oh, I know that exercise. That’s why we do dumbbell over the head tricep extensions.”
“That’s right. It’s exactly the exercise for building the long head of the tricep. The only trouble with doing dumbbell over the head tricep extensions or EZ bar tricep extensions over the head is... they both wipe out your elbows in about 2 weeks. This is...
The Best Tricep Exercise
For Building Size Without... Injury
You can use this exercise for months without ruining your elbows. Not only that but it lets you do some other wonderful things as well.
First let me explain, how you do the exercise. Kneel on the ground facing away from the machine. Your elbows are resting on a twin pedestal bench and your feet are pressed against the foot rests on the tricep machine. (a flat bench will do. I’ll tell you how to improvise in a minute) The pulley on the machine should be 5 feet off the floor.
If you lay this out just the way I tell you, you are going to kill yourself trying to thank me. Believe me, I showed this to Lou Ferrigno and now we just whisper about it. Even Joe Weider had me put this very exercise in his home gym. Let’s get back to it again. Remember, I told you the key to building the long head is getting the arms over head.
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When the arms go back... duck the body down so you get an even better stretch on the tricep. That’s why you have a twin pedestal bench, so you can get your head way down without rubbing your face in everyone else’s perspiration. At just the right moment (while the weight is going down) you dip the upper body even lower than the bench and put some incredible stretch on the long head of the tricep. When you do this... It forces development way up into the shoulder region. No one, I mean no one will have this kind of development in their triceps unless they have been doing the same thing. It puts a sweep into the tricep like nothing you have ever seen before. After you’ve done this a while, when you do a double biceps shot, the triceps hang down like a bunch of grapes. In fact, if you keep at it, the triceps will hang down even further than the biceps peaks up. Hard to believe huh? You’re going to have so much fun. Let’s go over the details again. The pulley should be about 5 feet off the floor. The twin pedestal bench should be about 15 inches off the floor. Oh I almost forgot. You need to have a V bar to make this combination work it’s magic. Also, the bar should be at least 2 inches in diameter. These are important details. Believe me I’ve tried all kinds of different combinations. These have proved to be the best. I don’t have the space to tell you what happens when you vary from these specifications, but the further you’re off, the more the exercise goes haywire.
How To Improvise If You Don’t Have All This Equipment
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You’ll just have to do without the Twin Pedestal bench but... a low flat bench works pretty good.
Here’s what you do. Attach the 13 foot cable to the lat machine cable. Attach the chain at the end of the cable then to the V bar. (the chain is to give you the exact length so your bodyweight will hold you down on the bench without using abdominals to do the job).
Kneel down facing away from the Lat machine and place your elbows on the flat bench. That’s it. You got it. Look at the picture. It’ll all make sense.
Now do the exercise just like I explained before. This is so good! I can never get enough of it. Once you get the hang of it, you’re on your way to another beautiful Pivot Point.
