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so big mistake I see too many guys going
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to the gym it comes to me and say Igor I
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want to build big arms and I think
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number one that's fantastic they go into
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the gym and we're off to an excellent
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start but then they do 7000 sets of
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bicep curls maybe two three little you
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know quick sets of triceps and they call
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it a day guys that doesn't necessarily
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make sense so if you guys want to build
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big arms you need to maximize try to
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resolve it my name is igor pachenko key
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or some of you guys may know me as
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recruiting physique on youtube and today
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i'm showing you guys five exercises to
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maximize your transit development
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first exercise close grip bench press so
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with a close grip bench press it's very
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similar through the regular flat barbell
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bench press so two big differences is
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number one you're going to be using
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significantly less weight than you do on
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a standard barbell bench press I highly
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recommend something around sixty to
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seventy percent of what you normally do
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in addition your hand placing is going
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to be significantly more narrow than it
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is on the standard bench press my
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personal recommendation is somewhere
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around shoulder-width the main goal of
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this is to emphasize the negative
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portion of the exercise I don't want you
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to come there simply dump the bar on
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your chest bounce it off and then count
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that as one rep because essentially
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you're doing 70 or 80 percent of the
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exercise completely ignoring the actual
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negative portion of the exercise which
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in some ways is equally as important as
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the positive at the end of your rep I
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actually want you to hold that
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contraction for just about half to maybe
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one second the reason for this is we're
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trying to maximize time under tension
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four sets of eight to twelve reps should
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next exercise skull Crusher's this one
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is the funny one because of the name but
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that's exactly what may happen if you
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don't do this exercise properly get
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yourself an EZ bar and load up a
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reasonable amount of weight take the bar
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lying down on a flat bench with your
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arms directly over in front of you and
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slowly lower the bar until it's just
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proceed to extend your arms until once
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again the weight is directly over your
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head four sets eight to twelve reps and
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as always focus on the contraction next
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step overhead tricep extension now what
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you guys are watching right now is me
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doing the exercise standing up using a
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dumbbell however there are two
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alternatives to this movement and I
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recommend you do whichever you prefer
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the first alternative is instead of
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doing standing up you actually do this
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on a 90 degree seated bench just make
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sure that the bench isn't too high
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otherwise when you lower the weight
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you're going to end up hitting it on the
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actual event that you're sitting on
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another alternative is instead of what
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I'm doing here where I put my hands in a
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diamond position around the actual
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dumbbell you simply use an EZ bar
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similar to the skull crusher I recommend
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four sets of ten to twelve reps and for
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this one focus on the contraction not as
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much on the heavy weight the last thing
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I want is for you guys to take too much
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weight and drop the weight on your back
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tricep dips we were performing this
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exercise make sure to get full range of
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motion I see way too many guys going
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down maybe five to ten centimeters
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bouncing themselves back up and then
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thinking that they did 20 reps when in
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reality they didn't get one real range
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of motion rep if the weight aka your
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body weight is simply not enough you
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need to increase the weight the two ways
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I recommend doing this is simply
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attaching away to your body using
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something called a dip belt or if you
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don't have any equipment a quick
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workaround is to simply take a dumbbell
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something small 1015 kilograms put it
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between your ankles holding it up as you
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perform the dip on the other hand if
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your body weight is too much for the
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dips I recommend doing this on an
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assisted dip machine or using something
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like bands which adds about 20 30 40
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pounds of additional counterweight
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essentially making your bodyweight and
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the ski overall exercise a little bit
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easier I recommend four sets of eight to
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twelve reps last exercise tricep cable
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pull downs which are in my opinion my
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favorite tricep exercise the reason
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behind this is that using really focus
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on that contraction you can really focus
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on that negative portion of the exercise
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for this one I recommend you head over
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to the cables and choose a straight bar
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to attach however you can also use
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alternative handles such as a rope
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attachment the aim of this exercise is
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to put your triceps under some serious
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tension for a prolonged period of time
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choose a weight which you can get
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something around eight to twelve reps
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when performing each rep focus on
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pulling down pausing and holding that
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contraction for once again somewhere
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around half to one second and then
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releasing the weight slowly back to the
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starting position so once again four
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sets eight to 12 reps put on the last
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set I recommend a drop set alright guys
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that's it five exercises to blast your
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tricep now the one last thing which I
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have to mention and I cannot
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overemphasize the importance of this
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going into the gym and blasting your
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triceps for three hours but only doing
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so once per week is not effective the
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tricep like many other muscle groups
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really respond to frequency of trainings
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not necessarily volume that means that
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you can train your triceps for 30 40
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minutes and that's more than enough as
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long as you do it too
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three times a week all right guys that's
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the end of the video I hope you enjoyed
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this and if you're interested in more
5:10
content more informational videos like
5:12
this definitely make sure to subscribe
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to the my protein Channel
