These two exercises work different aspects and heads of the triceps while sharing a common start/finish position, allowing you to transition smoothly between the two exercises. This works more overall tricep mass.

As well, because the press is stronger than the extension (compound vs isolation), you can extend the set by continuing to press once you can no longer perform extensions.

Overall, it's one of my favorite exercises for building tricep mass.

I'll demo this one on a decline bench, but you can use a flat bench or even an incline bench, if you like. The concept remains the same.

Start in the top, locked-out position.

Lower the bar to your forehead. You can also bring it behind your head, if you prefer. Either way is fine.

Extend up, bringing the bar back to the top lockout position. Do your best to keep your elbows from flaring out during the extension, as is the tendency as it gets harder.

Now lower into a press.

And press back up.

Go right back to the extension and repeat.

As I mentioned, you can also rep out on the presses, once you can no longer perform extensions. I would recommend this only on the last set of this. Aim for 3-4 sets of this, performing 5-7 reps of each of the exercises (10-14 total reps).

This will give you a massive muscle-building pump in your triceps.

Watch the full video of this exercise here.

Or click here to start from the exercise demo.

---

Want to Make This Combo Even MORE Effective For Arm Mass?

Try adding in a pair of occlusion bands (the bands that wrap around your arms to reduce blood flow out of your arms).

You'll need to lighten up the weight to about half of what you'd normally use and peform more reps. It'll be a great "final set" to finish off your arm training and explode your triceps.

You can read more about (and get a pair of) occlusion training bands here.

Nick Nilsson
The Mad Scientist of Muscle

------------------------------------------------------------------
https://youtu.be/Pl_bXnSBP44
http://fitstep.com/2/2-how-to-build-muscle/training-equipment-reviews/ronin-wraps-review.htm
------------------------------------------------------------------

I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook page and subscribe to my
YouTube channel for more free exercises and training techniques.

You might be missing emails from me! Click here to learn how to
whitelist my emails, to ensure you receive everything I send to you.

------------------------------------------------------------------

More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

http://www.metabolicmonsters.com
http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestexercises.com

------------------------------------------------------------------