Training

Filling Out a Tall Frame

Here’s how tall guys can blow up triceps and biceps for maximum mass.

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 TRICEPS 

STRAIGHT-BAR CABLE PUSHDOWN

In our sample workout, we used an exercise McCarver often relies on to kick off his triceps routines—straight-bar cable pushdowns. These mainly hit the lateral (outside) head of the triceps.

CLOSE-GRIP BENCH PRESS

The close-grip bench press, using a barbell or a Smith machine, is a multi-joint exercise that recruits all three triceps heads—lateral, long (upper inside), and medial (lower inside)—to an appreciable degree.

BARBELL LYING TRICEPS EXTENSION

Use a standard flat bench or a bench-press station for these, lying so your head is lower on the back pad, meaning the bar will clear the supports when you lower it down in an arc toward your forehead. The goal is to place stress mainly on the lateral head, with some added pull on the long head when angling your arms backward a few degrees from vertical in the start position to increase the stretch.

SEATED TWO-ARM OVERHEAD DUMBBELL EXTENSION

We’re suggesting that you superset lying extensions with seated two-arm overhead dumbbell extensions, although you could also substitute another triceps move, like kickbacks or the triceps extension preacher machine. Whatever you decide, choose a weight that causes you to fail within eight to 10 reps.

 

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