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.

Come down until your head touches the bar.

Then push back up.

Do as many reps as you can, nearing failure but not pushing to failure.

Move the Step risers or bench out of the way, then do the same thing with your feet on the ground.

Do as many as you can then step your feet forward a bit. This reduces the resistance, allowing you to continue. The brutal part of this one is that you can (and should) maintain tension on the triceps as you move your feet up, ensuring a smooth transition and extended time under tension.

Now we're going to keep it going by immediately raising the level of the bar. This again reduces the resistance. Take no rest here...only as much time as it takes to raise the bar level.

Start with your feet set back a good distance then proceed (I won't show the top position of each here for the sake of brevity).

Then move your feet up again.

And one more time.

Then raise the bar again and continue...this makes for a VERY extended mechanical drop set.

Raise the bar up again.

And up one more time...

If you're at the point where you're just getting one rep per position, make that your last round through.

At this point, 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.

Watch the full video here.

Start the video from the exercise demo here.

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Click Here For More Killer Arm Training Like This!

Nick Nilsson
The "Mad Scientist of Muscle"

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http://www.fitstep.com/best-arm-exercises/men/1-intro.htm
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