Get BIG Triceps With Bodyweight Extension Mechanical Drop Set
1,569 views · Published 30 October 2018 · 4:35 · Indexed 8 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports
This technique is a killer mass-building workout for your triceps. You'll be using a bodyweight exercise that puts a massive stretch on the triceps, particularly the long head (which is the largest of the three)...and you're going to do it as a drop-set to ramp up the time-under-tension and ensure every single fiber gets absolutely trashed. The base exercise is a Bodyweight Tricep Extension, which is very simply a tricep extension done by anchoring your hands and moving your body instead of using a barbell and moving the barbell. This is a fantastic exercise for loading the triceps very strongly. If you've not used this exsercise before or haven't done much stretch-focused training for your triceps, start with the bar set a bit higher up (you'll see what I mean) so that you don't overstretch or injurethe muscles. You can build up to greater resistance and stretch as you get more accustomed to the movement...it's fantastic even just done with straight sets. What we're going to do is a simple mechanical drop set, meaning we'll start with the hardest version of the exercise then gradually change to easier and easier versions of the exercise in order to decrease the resistance and continue the set. It's simple and brutal. For setup, I'm starting with my feet elevated on Step risers (you could use a bench). Only start with this version if you have strong triceps and have done stretch-focused training like this before. It's a LOT of tension on the long head of the triceps. I've got a bar set on the safety rails of the power rack, with the rails as low as I can set them here. You can also very easily use a Smith machine bar for this one. One quick form point...when you're setting yourself for this, set your hands on the bar, grip it, then externally (outwards) rotate your shoulders so that the inside of your elbows are up to the ceiling. This keeps you from flaring out your elbows and keep the tension on the triceps. I show this at the end of the demo video. At the end of this set, your triceps will be SHOT. Now, you don't need to do as many rounds as I did here...judge it based on how your triceps feel. And if you need to or want to start the bar higher, you absolutely can as well. All you need is one round through on this and that's your entire tricep workout for the day...nothing further required or necessary...or even a good idea. This drop-set will absolutely destroy your triceps to the point of twitching. ----------------------- Add INCHES to your arms with this FREE sleeve-busting workout... https://www.fitstep.com/2/time-volume-training/landers/arm-obliteration.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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