Bigger Stronger Leaner

Tip: The Ultimate Triceps Finisher

Blow up your arms and boost your bench press with this highly effective (but excruciating) finisher.

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Whether your goal is scary-big triceps or just stronger triceps for benching, this finisher will get the job done. Do it at the end of your upper-body workout at least every other week.

Basically, you're going to toggle between the plate chest press and the plate skull crusher.

How to Do It

  1. Do 12 chest presses with the weight plate, then immediately do 12 skull crushers with the same plate.
  2. Keep going back and forth between exercises using descending reps:
  • 12 and 12 (12 reps of presses, 12 reps of skull crushers)
  • 10 and 10
  • 8 and 8
  • 6 and 6
  • 4 and 4
  • 2 and 2

Once you get down to two reps of each exercise, you've completed the first set. Rest and repeat for 2-4 sets total.

What Weight Do I Use?

Pick a weight plate the fits your strength level. There's a slight correlation between the weight you're able to use and your max bench press. To choose your correct weight, use the following:

  • 405+ bench presser: Use a 55 pound plate
  • 315-405: Use a 45 pound plate
  • 225-315: Use a 35 pound plate
  • Less than 135-225: Use a 25 pound plate